They Live log.

[belph]

PM session? How do you train exactly. Ive never asked you that, how does a typical week look like?

I've switched recently. Mezzie at the pit was kind enough to write this out for me

If you have the time to devote to it, yes.

Will you train 5 or 6 days a week?

If 5, you can alternate 2-a-day days with single-session days, like:

M - 2-a-day
T - 1 session
W - 2-a-day
Th - 1 session
F - 2-a-day

If 6, you might just have 2 2-a-days (ie. take the above and split Friday's 2-a-day into Fri/Sat 1 each).

One plan for 5 days would be:

M
Session 1
Snatch technique work
Clean and jerk technique work
Back squat

Session 2
Snatch
Clean and Jerk
- for both lifts, work up to a challenging working weight and do 3-5 singles

T
Snatch volume work (3-5 singles)
Clean and jerk to a heavy single
Front Squat volume

W
Session 1
Snatch technique work
Clean and jerk technique work
Back squat

Session 2
Snatch
Clean and Jerk
- same as Monday

Th
Snatch to a heavy single
Clean and Jerk volume
Front Squat volume

F
Session 1
Snatch technique work
Clean and jerk technique work
Back squat

Session 2
Competition attempts and you're done

For the "technique" work, focus on what your weaknesses are and address them. For you, on snatches you likely need bar path and receiving work, using medium weight from high blocks. On cleans, you can work with medium/heavy weight to not overpull and pop right under. On jerks, you can do power jerks from the rack, or split jerk drills, or whatever.

Previously it was just work up to a heavy weight
Smoke it or fail
Repeat 4 or 5 times
??????
Profit.

 

[CRZA]

wow. Thats alot of work. Dont think I would have the motivation to do all that.
Good luck with it, and good to see you get a proper plan, hoping you'll benefit from it

 

[xPINKx]

Wow, so hardly any assistance work? That's nearly "Bulgarian" programming...

 

[belph]

wow. Thats alot of work. Dont think I would have the motivation to do all that.
Good luck with it, and good to see you get a proper plan, hoping you'll benefit from it

I'll probably have to up my caloric intake or something. The volume might be killer for a week or two.

Wow, so hardly any assistance work? That's nearly "Bulgarian" programming...

Nearly Bulgarian seems to work well. I think Pendlay runs something similar.

EDIT: I should say, I don't think he planned it like that because of the Bulgarians,Pendlay or Broz. Rather it would be better for me, I don't lack any pull. My problems are my bar path, receive and pull under.And the best way to fix those would be to clean and snatch more.

 

[xPINKx]

I'll probably have to up my caloric intake or something. The volume might be killer for a week or two.





Nearly Bulgarian seems to work well. I think Pendlay runs something similar.

EDIT: I should say, I don't think he planned it like that because of the Bulgarians,Pendlay or Broz. Rather it would be better for me, I don't lack any pull. My problems are my bar path, receive and pull under.And the best way to fix those would be to clean and snatch more.

Well, I'm really interested in seeing how you will improve. The debate on a lot of secondary movements/few secondary movements/only the competition lifts plus squats is really not finished business to me yet.
And damn you with your eight sessions a week. I'm proud to do five and suddenly you increase your volume to what pro-lifters might do...

 

[Jake Pudenz]

For what its worth, Dave told me that me training in a Bulgarian like system is about the worst thing I could do for myself right now.

 

[NurseKnuckles]

I just didn't think there was enough relevant content in here...

Also, I would love to be able to do 2 sessions in a day!

 

[belph]

For what its worth, Dave told me that me training in a Bulgarian like system is about the worst thing I could do for myself right now.

I'm not too sure how Bulgarian this is. I'm not going to be training at 90+% constantly, but I'll more than likely be living off the competition lifts.



For the past hour and a half I've been snatching. Time flew, I didn't realize thirty minutes passed.

 

[belph]

EDIT: Double post.

 

[belph]

Snatch
Spent an hour and half living in the 80,85 and 87 range.

Clean
60x3
90x3
100 1x3
110 1x5
115xF(Just a bad catch. I could've made it, but it was sitting awkwardly on my hand causing wristpain)
115x1

No jerks due to weird shoulder tightness. I think it hurt my snatching as well.

 

[Tosa]

I think the high intensity all the time aspect of the bulgarian system and the small number of lifts used, should be thought about seperately, at least some of the time.

I think it's easy to understand reducing the variation of lifts to focus more on those that are most effective. Although which lifts and to what extent, could vary depending on the individual and training methodology. But there's still plenty of room for variation in volume, frequency, reps per set and, intensity, even if only the competition lifts are trained.

 

[calvus]

I'm a big fan of Bulgaria. Аз обичам България!! наздраве!!

Here's Bulgarian sprinter, Ivet Lalova:

 

[belph]

Snatch
50x3+F
60x3
70 1x3
75x1
80x1
85x1
90x1
90x1
90xF(I was going to go for a double. So I let the weight go in the hole and then something happened outside and I had to go for a sec. I could've completed the first rep but shit happens.)
90x1
90x1
90xF

Clean and jerk
60x2
80x1
90x2
100x1
110x1
115x1
120x2xF. Bleh. I just couldn't clean 120 today. I didn't feel like missing anymore.

Frontsquat
120 1x4
120 9x2

I kinda forgot I had to do 10x2 originally hence the first set of four.

 

[MIDMOBOX]

A log with out curls or energy drinks isn't a real log

 

[Jester]

the asses are just to get you to watch it, some cool stuff on it

 

[miaou]

Me whenever I see that gif:

 

[belph]

Back felt like arse. I decided to just squat, I'll snatch and clean in the PM.

Skwat.
60x5
80x5
90x5'
110x3
136x5
154x3
172x1 (Bar fucking rolled badly. I'm kinda surprised I made this. I was being pushed forward and it sucked. I wasn't too confident pre-rack either, I'll need to do some heavy triples,doubles and singles for a bit.)

 

[belph]

Snatch
50x3
60x3
70 1x2
75x1
80x1
85xFx3
85x1
90xF

Wrists, back and shoulders were just feeling like hell. It was hard to stay tight while setting up. It just wasn't my day today, Next time.


Squaaaaaaaaaaaaaaat
80x5
100x5
120x3
130x3
140x3
150x3
160x3
100x5
130x3
150x3
164x2
160x1
150x1
130x1
100x1
60x1


Squatting was so-so.

 

[belph]

Clean
60x3
80x3
90x2
100x1
110x1
115xF( Something hurt my groin area, I think the belt possibly pinched it somehow. Either way I dumped it and grabbed my junk.)
115x1
120xF My lower back is fried. I didn't even make it past my knees

Skwat
60x5
100x5
120x5
133x5
150x5

I'm done. My back is fried, Even squatting is bugging me. I'm resting till after thanksgiving. Hopefully I'll be eating by then too.

 

[belph]

I woke and my back felt like amazing.

Snatch
50x3
60x3
70 4x1
75x1
80xF( Still feeling a bit cold and tight.)
80x1
85 1x2
90xFx3
85x1
87 3x1
90 3x1
95 2x1
100xFx3 Right before I lifted the first time about five dogs started barking at each other. Really, really loud and distracting. The second time a grown ass man started making really weird noise and baby talking a dog. The third time, well, I just blew my wad.


Kind of disappointed. I should've snatched 100, finally. It turns out I just have shitty focus and I really bite. Either way everything was close, and I found out I need to warm up better. It could be worse. I'm going to buy some 2.5 to make a smaller jump and snatch 97 before 100 next time.