Ville
Total Posts: 2770
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01-16-12 07:10 AM - Post#720362
BACKGROUND
After posting on Dan John's forum here, I decided to start a training log. Hopefully it will keep me in the right direction!
Age: 38
Height: 171cm (5'7"?)
Weight: 74kg
Bodyfat: No idea
Long term goal: Snatch bodyweight.
Short term goal: 6 weeks of "armor building" and then switch back to olympic lifts. I'll post more specific short term goals with the workouts.
As explained in the above forum post, I've done quite a few months of beginner's O-lift programs. I'm a late starter and my numbers are not that great, but I love the lifts and cannot imagine doing anything else. I train in an outdoor garage (without heating) and I have the basic equipment: Barbell, couple of home-made dumbbells and kettlebells. I also have squat stands, spotter racks and a fairly cheap flat/incline bench. Space is limited, I can do overhead lifts but not move too much sideways, otherwise the barbell hits the ceiling. Floor space is less than 2m x 2m, I have to put equipment away as needed.
PLAN FOR THE NEXT 6 WEEKS
I thought long and hard what kind of hypertrophy program I should do. Being no expert, I picked Dan John's program from the Easy Strength book chapter 5:
- Element 1: The Basic Strength Program
- Element 2: The High-rep Back Squat
- Element 3: The Complexes
I wanted to get better estimates for the basic strength program, so this is what I lifted on Friday:
Military Press: 50kg x 10
Front Squat: 80kg x 3, 85kg x 1, 90kg x 1 (not perfect form)
Bench Press: 70kg x 7
Snatch-grip DL: 100kg x 4, 117.5kg x 1 (not perfect form, I used all of the plates I have)
I measured my PRs following the 5/3/1 formula. If I've done the calculations correctly, this gives me the following starting weights to plug into the 5/3/1 template:
Military Press: 60kg
Front Squat: 80kg
Bench Press: 77.5kg
Snatch-grip DL: 105kg
The irony of all of this is that I haven't done any bench presses for 6 months or more (and never very seriously) and it almost matches my front squat...  I've done mainly front squats in the past month (sets of 3 or 1-2-3 ladders). Also, I haven't done any deadlifts in the past 6 months or so, but lots of snatches and cleans from the floor.
THE WORKOUTS
You can read the details in Easy Strength. The workout format is a) Barbell complex, b) Two basic strength exercises, and c) High-rep squats. This is done twice a week. An optional third day has a barbell complex and whatever you want to do. I'm thinking of hitting the areas I haven't trained much, e.g., curls and wrist rotations, and trying carries.
I'm planning to ease into the high-rep squat program by doing goblet squats instead of back squats for the first two weeks. Whether this is a good plan or not, I'm not sure. I fully understand that I'm not following Dan's plan to the T, so the results will vary. I'm also doing little bit of jogging with my fiancee couple of times a week, but I see that as active recovery (I run barefoot or in VFFs, which I've occasionally done in the past 2 months). We are talking about running around the village in 15 minutes (alternating walking and running), not marathons.
The only question I have is that since this program is for 5-6 weeks, should I follow the 5/3/1 to the letter and take the 4th week easier? Should I continue push the high-rep squats up during that week or take it easier also with the squats?
That's it! First workout this evening!
Edited by Ville on 01-16-12 07:49 AM. Reason for edit: No reason given.
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Ville
Total Posts: 2770
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16-Jan-2012
Warming up with some goblet squats and hip flexor stretches. Complex D with a broomstick.
A. Complex D (3 sets of 8): 20kg x 8, 30kg x 8, 30kg x 8
B. Front Squat: 52,5kg x 5, 60kg x 5, 70kg x 7
C. Bench Press: 52,5kg x 5, 60kg x 5, 67,5kg x 7
D. High-rep Back Squat: 40kg x 30
E. TGU: 1 rep each side with a 16kg kettlebell
Stretches
Notes
30kg with the Complex D was definitely my limit, I should have stayed at 25kg. BNP was the hardest part, upper traps felt like stone after the Upright Rows and Clean-grip Snatches. I decided to try the high-rep back squats instead of goblet squats. 40kg was just right for today, last 10 reps were interesting. I'm going to feel this tomorrow.
Temperature in the garage must have been close to 0 C this evening. I wore two layers of thermals. After the complex I didn't even notice the cold.
Edited by Ville on 01-16-12 03:54 PM. Reason for edit: No reason given.
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Ville
Total Posts: 2770
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18-Jan-2012
"Foam rolling" with a PVC pipe, couple of sets of goblet squats and hip flexor stretches. Complex A with a broomstick.
A. Complex A (3 sets of 8): 20kg x 8, 30kg x 8 x 2
B. Snatch-grip DL: 60kg x 3, 70kg x 5, 80kg x 5, 90kg x 7
C. Military Press: 40kg x 5, 45kg x 5, 52,5kg x 8
D. High-rep Squat: 40kg x 30 x 2
E. TGU: 1 rep each side with a 16kg kettlebell
Some abs, stretches.
Notes
This was a hard one for me. I felt fatigued after the complex, which reflected on the DL. I had recovered enough to put up a decent fight with the press. The high-rep squats were very hard. I had only one day rest between this and the previous workout, which wasn't a smart thing to do.
Few hours after the workout I had couple of twinges in my lower back, on the right side of the spine. It's an old "battle wound" of mine, which keeps popping up once or twice a year when I'm careless. I have to take an honest look at this plan: I've added three new things at once: Complexes, 5/3/1 and high-rep squats. Not a very systematic approach.
What I was after is a recharge, same but different, few weeks break from the O-lifts, which will make me feel ready for the next couple of months of training. Life is too short to be stubborn for the wrong reasons. I'm going to try a bit more gentler full-body routine for few weeks and see how it makes me feel.
Whether this makes an interesting training log to read, I'm not sure. I'm having serious doubts about having a log in the first place. Feels all a bit too egoistic. Few years ago having a log on a training forum created a sense of belonging for me, but I don't really get that anymore (there is life outside forums, as I discovered!). I'm going back to the old trusty pen & paper and my private battles with the iron. I might post some small victories from time to time, if I feel it's the right thing to do.
I am grateful for people who gave me advice on the forum, although some of it made me even more confused than before.  I wish you strength, health and happiness!
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Ville
Total Posts: 2770
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21-Jan-2012
"Foam rolling" with a PVC pipe. Couple of sets of goblet squats and hip flexor stretches. Shoulder dislocates with a broomstick.
A. Press: 20kg x 10, 42,5kg x 8 x 3
B. Upright Row: 20kg x 10, 32,5kg x 8 x 3
C. Bench Press: 20kg x 10, 40kg x 8, 52,5kg x 8 x 3
D. Bent-over Row: 40kg x 8, 60kg x 8 x 3
E. Front Squat: 40kg x 8, 60kg x 8 x 3
F: Stiff-legged Deadlift: 40kg x 10, 70kg x 8 x 3
G. TGU: 16kg x 1 each side
Abs, stretches.
Notes
I switched to Tommy Kono's "Kono Course". I decided to use Front Squat instead of Back Squat to take it easy with my lower back. Started nice and easy, I'm trying to follow Tommy's advice of doing each rep in a smooth, controlled fashion. Sometimes I need workouts like this, when I'm not hitting every set to failure or exhaustion.
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RAYX
Total Posts: 1745
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01-21-12 03:23 PM - Post#721053
keep the log going ,you are doing great
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Ville
Total Posts: 2770
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Ville
Total Posts: 2770
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01-23-12 04:24 PM - Post#721313
23-Jan-2012
"Foam rolling" with a PVC pipe, goblet squats, hip flexor stretches, TGU, hip rotations and shoulder dislocates.
A1. Press: 20kg x 10, 30kg x 8, 42,5kg x 12, 45kg x 8 x 2
A2. Pull-ups: 3, 3, 5, 5, 5
B1. Bench Press: 20kg x 10, 40kg x 8, 52,5kg x 12, 55kg x 8 x 2
B2. Band Face Pull: 10, 10, 10, 10, 10
C. Bent-over Row: 40kg x 8, 60kg x 12, 65kg x 8 x 2
D. Front Squat: 20kg x 10, 40kg x 8, 60kg x 10 x 3
E. Stiff-legged Deadlift: 40kg x 8, 60kg x 8, 70kg x 12, 75kg x 8 x 2
F. TGU: 16kg x 1 each side
Abs, stretches
Notes
Temperature was a generous +5C in the garage this evening. My pull-up bar is outside, no cloud in the sky, the stars kept me company. This one was about medium intensity, I tried to leave a rep or two in the tank. Last couple of reps in front squat felt pretty hard, not sure if I pushed it too hard. I felt great after Saturday's workout. I wonder if my problem in the past has been that I keep pushing too hard all the time... It's very easy to get stuck. Let's see if I can fool this body to get a bit stronger.
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Displacedtexan
Total Posts: 6779
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I sure wish the USA had stuck with the conversion to metric back in the '70s. It would make life so much easier when reading the overseas logs here! OTH, excellent - another VFF runner!
I am grateful for people who gave me advice on the forum, although some of it made me even more confused than before. I wish you strength, health and happiness!
Yup - that can happen. Information overload, then you're just confused. Keep logging and weighing advice, though. Your post on Dan John's page got me thinking that perhaps I should add a stint of oly lifting.
| “I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.†Banksy |
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Ville
Total Posts: 2770
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I sure wish the USA had stuck with the conversion to metric back in the '70s. It would make life so much easier when reading the overseas logs here! OTH, excellent - another VFF runner!
Well, if it's any consolation, the weights in pounds look more impressive!
I'm quite a lazy runner - I run only when it's dry and when I'm not lifting on the same day (about once every two weeks in rainy UK at the moment!). I've been learning how to run barefoot after reading "Barefoot Running: Step-by-step" by Ken Bob Saxton. He has many interesting ideas and lot of it makes sense to me. Don't let the beard put you off... 
I am grateful for people who gave me advice on the forum, although some of it made me even more confused than before. I wish you strength, health and happiness!
Yup - that can happen. Information overload, then you're just confused. Keep logging and weighing advice, though. Your post on Dan John's page got me thinking that perhaps I should add a stint of oly lifting.
Thanks for the advice! Glad to hear it, I'm itching to get back to the O-lifts. Just 5 weeks to go...
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Ville
Total Posts: 2770
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25-Jan-2012
"Foam rolling" with a PVC pipe, shoulder dislocates, goblet squats, hip flexor stretches, light single-leg DLs and RDL stretch.
A1. Press: 20kg x 8, 30kg x 8, 45kg x 8 x 3
A2. Pull-up: 3, 3, 5, 5, 5
B1. Bench Press: 20kg x 10, 40kg x 8, 55kg x 12, 57,5kg x 8 x 2
B2. Band Face Pull: 10, 10, 10, 10, 10
C. Bent-over Row: 40kg x 8, 65kg x 8 x 3
D. Front Squat: 40kg x 8, 60kg x 10 x 3
E. Stiff-legged Deadlift: 50kg x 8, 75kg x 8 x 3
F. TGU: 16kg x 1 each side
Abs, stretches
Notes
Felt a bit off today, but showed up and "punched the clock". Bench press with 55kg felt pretty easy. Front squat continues to feel hard. I wonder if I should change the order of the exercises.
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Ville
Total Posts: 2770
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26-Jan-2012
Epsom salt bath.
27-Jan-2012
Barefoot running on asphalt, easy pace for 15-20 mins. The surface was pretty cold and wet, feet were bit numb towards the end.
28-Jan-2012
"Foam rolling" with a PVC pipe, goblet squats, hip flexor stretches, one-arm presses, single-leg deadlifts, shoulder dislocates and hip rotations.
A. Front Squat: 20kg x 10, 40kg x 8, 60kg x 12, 60kg x 10
B. Bent-over Row: 40kg x 8, 50kg x 8, 65kg x 12, 70kg x 8
C1. Press: 20kg x 8, 30kg x 8, 45kg x 12, 45kg x 10
C2. Pull-ups: 3, 3, 6, 6
D. Stiff-legged Deadlift: 40kg x 8, 60kg x 8, 80kg x 8, 80kg x 10
E1. Bench Press: 20kg x 10, 40kg x 10, 60kg x 10, 60kg x 8
E2. Band Face Pull: 10, 10, 10
F. TGU: 16kg x 1 each side
Abs, stretches
Notes
Temperature in the garage 3C. Bodyweight after the session 74,6kg. I moved the exercises around, trying to tackle the hardest one first (Front Squat). It felt a bit better, but I can't say the 60kg x 12 felt easy so I resisted adding more weight (soon, soon!). BOR was easy with 65kg, so moved up to 70kg. I'm not sure if my stiff-legged deadlifts are truly stiff-legged, I use a slight bend. Another change is that I decided to do 2 working sets of 8-12 reps in each exercise instead of 3. I'm hoping I can move up to some "respectable" weights this way and not kill myself with the volume...
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Displacedtexan
Total Posts: 6779
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01-29-12 04:42 PM - Post#722121
"Foam rolling" on a PVC pipe is hard core. Good on ya! (I'm not there, yet. I'm a wuss.)
I think it's better to have a slight knee bend in the SLDL. I can't put my finger on it now but somewhere here or maybe T-Nation I read that keeping the slight bend protects the knees and posterior chain.
| “I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.†Banksy |
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Ville
Total Posts: 2770
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02-01-12 07:42 AM - Post#722439
"Foam rolling" on a PVC pipe is hard core. Good on ya! (I'm not there, yet. I'm a wuss.)
Thanks! I used a normal foam roller for couple of years until it became too soft. I found the PVC pipe is just about right. I'm not sure if it's ideal, it may force your muscles to contract if it feels too hard, which defeats the purpose! I also use two balls (I think they are called Franklin balls), which I use on my upper back, hip flexors, lats, etc.
I think it's better to have a slight knee bend in the SLDL. I can't put my finger on it now but somewhere here or maybe T-Nation I read that keeping the slight bend protects the knees and posterior chain.
Yes, I think it's safer. I've got a slight problem with my left knee, I think it may be some medial meniscus wear and tear. I need to be really careful what's happening with the arch of my foot; if I don't remember to grip the floor, I get some ache sometimes with deadlifts, especially when the weight gets over my bodyweight . Funnily enough, squats seem to be fine... Knock wood!
I think I pushed bit too hard last week for my knee, so I've been taking it easy for few days (two steps forward, one back...). Running barefoot on frozen asphalt didn't help, my feet got too numb, which wasn't good for the "natural suspension mechanism". I can't completely blame it on the running, the knee has been aching few times before it. When I think about the volume I did with the O-lifts (couple of sets of cleans with my bodyweight), the increase in volume has been perhaps too much.
Anyway, I booked a physiotherapist that I trust for Thursday. We'll do the FMS and take it from there. Probably have to get an MRI scan if it keeps coming back.
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Ville
Total Posts: 2770
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02-01-12 07:57 AM - Post#722441
31-Jan-2012
Refresh: Goblet squats, hip flexor stretches, one-arm presses (standing on opposite leg), one-arm rows (standing on opposite leg), single-arm single-leg deadlifts and TGUs with 16kg kettlebell. Finished with some stretches. Also tried the bottom-up press, it's hard! I can just about do one rep with the right arm, left arm is pretty unstable.
Notes
Left knee was feeling good afterwards and next day. In fact, I would say the knee felt better after the workout than before.
I had to fight hard with myself so I wouldn't lift on Monday. I felt I was letting myself down, but I'm trying to do the "right thing" in long term. I'd rather walk without pain.
(Did you read the small print in my goal contract? I have to stay healthy and cause no harm to my body, otherwise reaching the goal doesn't count.)
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Ville
Total Posts: 2770
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1-Feb-2012
Warmup: Goblet squats, hip flexor stretches, one-arm presses (standing on opposite leg), one-arm rows (standing on opposite leg), single-arm single-leg deadlifts and TGUs with 16kg kettlebell. Snatch with broomstick.
A. Snatch (from hips + knees + floor): 20kg x 1+1+1 x 2, 30kg x 1+1+1 x 2, 40kg x 1+1+1 x 2
B1. Press: 20kg x 8, 30kg x 8, 40kg x 8, 50kg x 8
B2. Pull-up: 3, 3, 6, 7
C1. Squat: 20kg x 8, 40kg x 10, 60kg x 10, 70kg x 8
C2. Single-arm single-leg DL: 16kg x 3, 3, 5, 5 each side
D. TGU: 20kg x 1 each side
Abs, stretches.
Notes
Left knee feels better. Slighty different arrangement again, I followed my gut instinct on this one. Temperature in the garage was 0C. Clear sky outside with a beautiful half moon and bright stars. I improved the warmup, trying to make sure my joints are properly warmed up. The problem with the previous workouts in cold weather has been that I never seem to get a proper sweat on. With O-lifts, it feels different. It was great to get back to Snatch lift again, just tried to get good positions. Squats felt great too, I think I'm going to alternate Back Squat and Front Squat. I'm giving up the "hypertrophy" program and just do what works for me in this cold weather and situation. Inserting couple of opposite movements here and there in the supersets is a nice idea and keeps the workout short and sweet. My deadlift isn't great, but I'm going to wait until I'm sure my left knee can handle it before I'll try them again.
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Ville
Total Posts: 2770
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2-Feb-2012
Visit to physio. The good news is that he didn't think the problem is the medial meniscus. He did some tests on both of my knees and they didn't indicate that it would be the case. In active leg raise, my left hamstrings are slightly stiffer than the right. The tender part in my leg is around where the tibia starts on the medial side. So one possible explanation is Pes Anserine (Goosefoot) bursitis. Here are the instructions I got (just posting them here so I remember):
- Use a foam roller to massage the inside of the thigh. I've never bothered stretching my adductors or using the foam roller on them, because I found it too awkward to do so. The physio showed me how I can raise the foam roller with a step and use a shorter foam roller to do this. Feels good. I also need to massage the muscles above the knee with my hands.
- I need to stretch the adductors and hamstrings with dynamic and static stretches. I used to do this stretch in fencing practice (but I haven't done it for a while), where you switch kneeling from one knee to the other while the other leg remains straing (no idea what it would be called). We went through couple of stretches, the best stretch for me seems to be the one where you just sit down, spread your legs wide apart and bend forward. Hits the adductors very well, I could feel it all the way to the knee this morning.
- The muscles that attach to the tibia and form the "goosefoot" are called Gracilis, Sartorius and Semitendinosus. I could try to find some trigger points on these, I guess. The physio massaged the muscles near the inside of the knee very thoroughly. He also used this massage machine that separates the fascia layers (ouch).
- Use heat at this point. If the pain gets acute, use cold for the first 24 hours.
I feel very relieved, I've had this problem for couple of years now and never bothered to find out the reason. It is possible that there is meniscus wear and tear too, but I'm pretty confident it is muscular. I had the IT band syndrome few years ago, the pain was excruciating at times and it all went away with foam rolling, massage and stretching. I ordered a better foam roller and Bob Anderson's "Stretching" book. If you have better recommendations for stretching books, I'd be grateful. The quest for strength can continue! 
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Ville
Total Posts: 2770
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3-Feb-2012
Epsom salt bath.
4-Feb-2012
Warmup: Foam rolling, dynamic stretches, goblet squats, hip flexor stretch, adductor stretch, one-arm press, SASL deadlift, one-arm rows and TGUs.
A. Snatch: 20kg x 3, 30kg x 3 x 2, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 1, 50kg x 2, 45kg x 3
B. Snatch Pull to high stick: 50kg x 3, 55kg x 3, 60kg x 3
C. C&J: 40kg x 2, 60kg x 1 x 2, 70kg x 1 x 2, 75kg x 1 x 3
D. Bent-over Row: 75kg x 8 x 3
E1. Front Squat: 40kg x 5, 60kg x 5, 70kg x 5, 80kg x 3
E2. SASL DL: 16kg x 5 x 4 each leg
Abs, stretches
Notes
Morning workout, the garage was freezing (-2C?). I did a 30 minute warmup just to get a slight sweat under two layers of thermals. Feet started to get too cold in the WL shoes after snatch pulls, so I had a 10 minute coffee break. I won't always have this much time to do a workout, it was great to do the O-lifts again. I'm not sure if I'm doing the right thing by going back to the O-lifts so soon, but I feel the 3 week break was enough at this time. Just happy to be able to do the lifts after the knee scare. Triple with 50kg in Snatch felt challenging, the last rep was touch and go. 55kg was the limit, I just made it. Singles with 75kg in Clean were hard enough for today, couple of Split Jerks were a bit sloppy. Onwards and upwards.
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Ville
Total Posts: 2770
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6-Feb-2012
Warmup: Foam rolling, dynamic stretches, one-arm press, one-arm row, SASL DL and TGU.
A. Snatch: 20kg x 3 x 2, 30kg x 3, 40kg x 3 x 2, 45kg x 3 x 2, 50kg x 3, 50kg x 2 x 3, 45kg x 3
B. Snatch Pull to high stick: 55kg x 3, 60kg x 3 x 2
C. Clean Pull: 70kg x 3, 75kg x 3 x 2
D1. Press: 20kg x 8, 30kg x 8, 40kg x 8, 50kg x 10
D2. Pull-up: 3, 3, 7, 7
E1. Squat: 20kg x 10, 40kg x 10, 60kg x 10, 70kg x 10
E2. DB Curls: 2x12kg x 10 x 4 each arm
Abs, stretches.
Notes
Included some curls in the workout.  Haven't done these for a long time, I think my elbows will thank me (thanks to Gubernatrix for inspiration on Facebook!). Slight improvement in Press and Squat. For whatever reason, sets of 10 make my legs feel good. I figure I'm going to stay at the same weight until it starts to feel too easy.
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Displacedtexan
Total Posts: 6779
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02-06-12 04:35 PM - Post#723098
Did you read the small print in my goal contract? I have to stay healthy and cause no harm to my body, otherwise reaching the goal doesn't count.
Print that contract out and tape multiple copies up around the house! You're in this for the long haul, after all.
| “I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.†Banksy |
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Ville
Total Posts: 2770
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Thanks, I should really do that!
7-Feb-2012
Walking. Ab wheel rollouts from knees and some grip work.
8-Feb-2012
Walking. Foam rolling.
9-Feb-2012
Warmup: Foam rolling, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch Pull + Hang Snatch (from knees): 20kg x 2+1, 30kg x 2+1 x 2, 40kg x 2+1 x 2, 45kg x 2+1, 50kg x 2+0 x 2, 45kg x 2+1 x 2
B. C&J: 40kg x 1 x 2, 60kg x 1 x 2, 70kg x 1 x 2, 75kg x 1, 77,5kg x 1, 70kg x 1 x 2, 70kg power clean to rack the bar
C. Front Squat: 60kg x 3, 70kg x 3, 80g x 3 x 3
D. TGU: 16kg x 1 each side
Abs, stretches.
Notes
Slightly disappointed I couldn't Hang Snatch 50kg from the knees after the Snatch Pulls, it just wasn't working for me today. Something to shoot for next time. Front Squat triples with 80kg are hard but doable; the first rep feels pretty strong, the next two are so-so. I'm trying to prepare for making the 80kg C&J in the near future. Garage was freezing as usual, I'm using very thin gloves during warmup and snatches.
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Ville
Total Posts: 2770
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10-Feb-2012
Kneeling Ab Wheel Rollouts. Grip work.
11-Feb-2012
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch: 20kg x 3, 30kg x 3 x 2, 40kg x 2 x 2, 45kg x 2, 50kg x 2, 52,5kg x 1+F, 52,5kg x 2, 52,5kg x F+1, 50kg x 2
B. Clean Pull + Clean: 50kg x 1+1, 60kg x 1+1 x 2, 70kg x 1+1, 80kg x 1+1 x 2, 70kg x 1+1 x 2, 60kg power clean to rack the bar
C1. Press: 20kg x 8, 30kg x 8, 40kg x 8, 52,5kg x 8
C2. Pull-up: 3, 3, 8, 7
D1. Squat: 40kg x 10, 60kg x 10, 70kg x 10 x 2
D2. SASL DL: 16kg x 3 x 4 each side
Stretches
Notes
Cold spell in the UK, temperature in the morning -10C (quite unusual for this region). By the evening it was around -7C in the garage. I was doing doubles in Snatch, couple of misses with 52,5kg, catched the bar in the bottom position, but stupidly lost it in the front. Should have just looked through the window (head forward) to keep balance. Quite happy with the double I did manage to do, inching my way forwards. I haven't cleaned 80kg for a long time, feeling very happy that I pushed myself to try it. I almost got stuck in the bottom position on the second set but squeezed myself somehow up. As long as I can catch it, I think I can get up, although it's not very pretty. Not sure if I could jerk it yet... Happy with the squats as well, they are getting more tolerable. My fiancee commented today that my legs look more muscular and defined. I must be doing something right...
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Ville
Total Posts: 2770
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12-Feb-2012
Cleaning (as in house, not barbell) & cooking.
13-Feb-2012
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretches, one-arm press, one-arm row and SASL DL.
A. Snatch Pull + Hang Snatch (hip): 20kg x 2+1, 30kg x 2+1 x 2, 40kg x 2+1 x 2, 45kg x 2+1 x 2, 47,5kg x 2+1 x 2
B. C&J: 40kg x 2, 60kg x 2, 70kg x 2 x 3, 60kg x 2, 60kg power clean to rack the bar
C1. Front Squat: 40kg x 5, 60kg x 3, 70kg x 3, 80kg x 3 x 3
C2. DB Curls: 2x12kg x 10 x 6 (each arm)
D. TGU: 16kg x 1 each side
Abs, stretches.
Notes
Milder weather, nice for a change. Not much to comment, Front Squat felt slightly easier than last time.
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Displacedtexan
Total Posts: 6779
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12-Feb-2012
Cleaning (as in house, not barbell) & cooking.
Not to ignore the 13th's workout, but house cleaning can be good cardio, too. Good on ya!
| “I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.†Banksy |
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Ville
Total Posts: 2770
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12-Feb-2012
Cleaning (as in house, not barbell) & cooking.
Not to ignore the 13th's workout, but house cleaning can be good cardio, too. Good on ya!
That's what I train for!
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Ville
Total Posts: 2770
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16-Feb-2012
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch: 20kg x 3, 30kg x 3 x 2, 40kg x 2 x 2, 45kg x 1 x 2, 50kg x 1 x 2, 52,5kg x 1 x 2, 55kg x 1 x 3, 50kg x 1 x 2
B. Hang Clean (hip) + Hang Clean (knee): 50kg x 1+1 x 2, 60kg x 1+1, 65kg x 1+1, 70kg x 0+1, 70kg x 1+1, 65kg x 1+1, 60kg power clean to rack the bar
C1. Press: 20kg x 8, 30kg x 8, 40kg x 8, 52,5kg x 8
C2. Pull-up: 3, 3, 8, 7
D1. Squat: 40kg x 10, 60kg x 10, 70kg x 10 x 2
D2. SASL DL: 16kg x 4 x 4 (each leg)
Abs, stretches
Notes
I've been busy with work this week, so no time for refresh workouts, baths or long walks. Squats felt harder than the previous time, legs just felt tired. Need to pay more attention to recovery and protein intake, I think. Quite happy with the (albeit slow) progress with Snatch. If I can keep adding a rep here and 2,5kg there, I'm more than happy.
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Ville
Total Posts: 2770
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18-Feb-2012
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Hang Snatch (hip) + Hang Snatch (knee): 20kg x 1+1 x 2, 30kg x 1+1 x 2, 40kg x 1+1 x 2, 45kg x 1+1 x 2, 50kg x 0+1, 50kg x 1+1 x 2, 45kg x 1+1
B. C&J: 40kg x 2, 60kg x 1 x 2, 70kg x 1, 75kg x 1, 77,5kg x 1 x 3, 70kg x 1 x 2
C. Bent-over Row: 70kg x 10, 75kg x 10 x 2
D1. Front Squat: 40kg x 5, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 2, 80kg x 3 x 2
D2. SASL DL: 16kg x 3 x 7 each side
E. TGU: 16kg x 1 each side
Abs, stretches.
Notes
Late morning workout. This one was a hard one for me, I wasn't really feeling too energetic to start with. I was feeling completely depleted after the warmup sets in Front Squat, so went inside and ate a few grapes and a piece of dark chocolate. Summoned the fury of the gods and got a new personal best: 90kg x 2. Bodyweight after training 73,8kg.
Note to self: Keep doing Ab Wheel Rollouts on off days, they help with Front Squats.
As an inspiration to all us late starters, here's a video of Hannah Powell, a 48kg lifter, who snatches 60kg and clean & jerks 80kg (might be more by now, who knows).
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Displacedtexan
Total Posts: 6779
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02-20-12 01:41 PM - Post#724803
Nice weights on everything. And, kuddos on the PR! Always nice to hit those.
| “I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.†Banksy |
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Ville
Total Posts: 2770
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02-21-12 03:03 AM - Post#724863
Nice weights on everything. And, kuddos on the PR! Always nice to hit those.
Thanks! Yeah, I haven't hit any PRs for a long time so that felt good. Sorry to hear about your hamstring, hope it isn't too serious? I've never pulled a hamstring, but few times during the cleans I've felt a slight pull just where you described. I added some hamstring mobility drills to my warmups, I'm hoping that helps.
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Ville
Total Posts: 2770
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21-Feb-2012
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch: 20kg x 3, 30kg x 3 x 2, 40kg x 2, 45kg x 1 x 2, 50kg x 1 x 2, 55kg x F, 55kg x 1 (ugly), 50kg x 1 x 3, 45kg x 1 x 2
B. Clean Pull + Hang Clean (knee): 40kg x 2+1, 60kg x 2+1, 70kg x 2+1 x 3
C1. Press: 20kg x 8, 40kg x 8, 52,5kg x 8
C2. Pull-ups: 3, 8, 8
D. Squat: 40kg x 10, 60kg x 10, 70kg x 10 x 2
Abs, stretches
Notes
Didn't get much sleep at night, my mind decided to start planning the wedding speech and worrying about work at 3am. That showed in this workout, I was too slow to drop under the snatches ("Wake up! Barbell coming down."). I tried to force the 55kg, lost the first to front from the bottom position and the second rep was an ugly power snatch catched with bent arms. During clean pulls, I took a snatch grip with 70kg, did the pulls and only noticed when I was supposed to do the hang clean that I had the wrong grip. After presses, I pulled the plate out forgetting that there was a 2,5kg plate still on the bar which dropped on the floor next to my toes. Yes, it was one of those workouts. 
Being your own coach is difficult. It would help if I knew a coach not too far from me to check my form and give me some hints as to what to concentrate on. My gut instinct tells me that I'm not pushing through the hips, so I'm going to concentrate more on technique and less on weight this week. I have an idea how a properly performed snatch feels like, I get this feeling sometimes when I'm using 40-50kg. The mental image I have in my head is like a bear raising on its hind legs, very quickly, arms over head and giving a mighty "ROARRRR"! When it's 55kg on the bar, I tense up, cut the pull short, stomp my feet and, if I'm lucky, just get under the bar. I might try to get some light technique work done during off days and try the Rock 'n' Roll and Dirty Dancing described in Coach Don McCauley's book and videos. I need to be more critical during the workouts and not sleepwalk through them. Count the reps I feel happy with and when I get 7/10 good reps, add 2,5kg to the bar. I noticed yesterday that I'm relying on the straps too much, I need to concentrate on a smooth pull, no yanking at any stage. Great plan, now I just need to stick to it! Any comments welcome.
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Ville
Total Posts: 2770
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Date on the previous workout should read 20-Feb-2012. Can't edit it anymore.
21-Feb-2012
Kneeling ab wheel rollouts and some grip work. Tried Dirty Dancing with a broomstick and my rusty 14kg barbell.
22-Feb-2012
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch Pull + Hang Snatch (knee): 20kg x 2+1 x 2, 30kg x 2+1 x 2, 40kg x 2+1 x 2, 45kg x 2+1 x 5
B. C&J: 40kg x 2, 60kg x 1 x 2, 65kg x 1 x 2, 70kg x 1 x 2, 75kg x 1, 80kg x 1 x 2, 70kg x 1, 70kg power clean to rack the bar
C. Front Squat: 60kg x 3, 80kg x 3, 85kg x 3 x 2
D. TGU: 16kg x 2 each side
Abs, stretches.
Notes
I was concentrating in pushing the hips through with the snatches, basically trying to hit the bar. Completely different feeling than in the previous workout, I'm pretty happy with 3/5 of the sets with 45kg. I don't always drop to full squat position, I have a slight pause when I catch the bar. I'll work on that, I need to be confident to drop down as fast as possible and catch the bar.
Personal best in C&J: 80kg! I finally had enough courage to try it. The first clean went well and the jerk was acceptable in my books. Second clean with 80kg wasn't very good, the pull wasn't as high and I didn't catch it close enough to the throat (thinking back, perhaps my chest had dropped). Perhaps because of the struggle with the clean the second jerk was a partial pressout. Still, I'm happy with the first set. Pushed myself harder on the Front Squat, triples with 85kg were hard but doable (third rep not as pretty as the first two).
Bodyweight was 73,8kg after training.
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Ville
Total Posts: 2770
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23-Feb-2012
Ab wheel rollouts and some grip work. Long walk.
24, 25 and 26-Feb-2012
Travelled to Cottswolds, Stow-on-the-Wold. Walking around in town and nearby villages. Long walk outdoors on Sunday.
27-Feb-2012
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch: 20kg x 3 x 2, 30kg x 3 x 2, 40kg x 3, 45kg x 2 x 5
B. Clean Pull + Hang Clean (hip): 40kg x 1+1, 60kg x 1+1 x 2, 70kg x 1+1 x 3
C. Press: 40kg x 8, 55kg x 8
D1. Squat: 20kg x 10, 40kg x 10, 60kg x 10, 70kg x 10 x 2
D2. SASL DL: 16kg x 3 x 5 each side
Abs, stretches
Notes
Trying to ease into it after a 4 day break. Pressed for time, so no time for pull-ups, but managed to get some presses in. Ten rep squats with 70kg are still challenging for me, so I'm resisting temptation to try 80kg. This week will be busy work-wise, but hopefully I'll get some good workouts in. Doubles with 45kg in snatch felt pretty good, couple of reps were bit unbalanced, still working on the hip thrust.
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Ville
Total Posts: 2770
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1-Mar-2012
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch Pull + Hang Snatch (hip): 20kg x 2+1 x 2, 30kg x 2+1 x 2, 40kg x 2+1 x 2, 45kg x 2+1 x 2, 50kg x 2+1 x 2, 45kg x 2+1 x 2
B. C&J: 40kg x 2, 60kg x 2, 70kg x 2 x 5
C. BOR: 70kg x 10, 75kg x 10 x 2
D1. Front Squat: 40kg x 5, 60kg x 3, 80kg x 3, 85kg x 2, 85kg x 3
D2. SASL DL: 16kg x 3 x 5
E. TGU: 16kg x 1 each side
Notes
C&J doubles with 70kg were hard, it got little bit easier after couple of sets (this often happens to me, the first set with a heavier weight feels harder than the second). Spent few minutes between sets waiting for the heart rate to slow down. Snatch technique training continues, I'm still trying to hit the bar with the hips. Snatch Pulls feel different with this technique, I don't need to finish the pull with the arms or shrug the shoulders. On some reps the bar comes flying high, which feels great. Hopefully this carries over to snatch from the floor. Hang snatch from the hips with 50kg was so-so, so dropped back to 45kg. Got some "bodybuilding" in with BOR.
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Ville
Total Posts: 2770
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2-Mar-2012
Walking. Few ab wheel rollouts and some grip work.
3-Mar-2012
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch: 20kg x 3, 30kg x 3, 40kg x 2 x 2, 45kg x 1 x 2, 50kg x 1 x 2, 52,5kg x 1 x 2, 50kg x 1 x 10
B. Hang Clean (hip) + Hang Clean (knee): 50kg x 1+1 x 2, 60kg x 1+1 x 2, 70kg x 1+1 x 3
C1. Press: 40kg x 8, 55kg x 8
C2. Pull-ups: 8, 8
D1. Squat: 40kg x 10, 60kg x 10, 70kg x 10 x 2
D2. SASL DL: 16kg x 3 x 4 each side
E. TGU: 16kg x 1 each side
Abs, stretches.
Notes
Couple of good reps with 50kg in snatch, let's say I'm happy with 30-40%. Thoughts during snatches that helped honing the technique: Don't slow down during the 1st pull... be fast... accelerate! Hit the bar with the hips! I think I've started the pull too slowly and sloppily from the floor, it needs to be controlled, firm and accelerate throughout. Couple of reps felt really good, looking forward to my next battle with 50kg.
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Ville
Total Posts: 2770
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4-Mar-2012
Some walking.
5-Mar-2012
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Hang Snatch (hip) + Hang Snatch (knee): 20kg x 2+2, 30kg x 1+1 x 2, 40kg x 1+1 x 2, 45kg x 1+1 x 2, 50kg x 1+1 x 3, 45kg x 1+1 x 2
B. C&J: 40kg x 2, 60kg x 1 x 2, 70kg x 1 x 2, 80kg x 1 x 3, 75kg x 1 x 3
C. BOR: 75kg x 10, 80kg x 10 x 2
D1. Front Squat: 60kg x 3, 80kg x 3, 90kg x 3, 85kg x 3
D2. SASL DL: 16kg x 3 x 4 each side
Abs, stretches.
Notes
New PR in Front Squat: 90kg x 3. Almost got stuck on the third rep. C&J with 80kg felt better than the previous time; first jerk was a slight pressout, following two were ok. Hang snatches were alright, some crisp reps.
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Ville
Total Posts: 2770
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7-Mar-2012
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch: 20kg x 3, 30kg x 3 x 2, 40kg x 2, 45kg x 1 x 2, 50kg x 1 x 10
B. Clean Pull + Hang Clean (knee): 50kg x 2+1, 60kg x 2+1, 70kg x 2+1 x 5
C1. Press: 40kg x 8, 55kg x 8
C2. Pull-up: 8, 8
D1. Squat: 40kg x 10, 60kg x 10, 80kg x 8 x 2
D2. SASL DL: 16kg x 3 x 4 each side
E. TGU: 16kg x 1 each side
Abs, stretches
Notes
Snatches were bit off today, my mind was elsewhere (work!). Last rep felt right, sometimes it takes a while to "warm up" to the movement. Clean Pulls and Hang Cleans with 70kg felt relatively easy. Squats with 80kg were a killer, last 3-4 reps were a struggle. I'm not sure if I'm ready for 80kg, but I gave it a shot. I noticed my form wasn't as good as with 70kg, so I might switch back to 70kg next time.
Wherever you are, be there totally.
- Eckhart Tolle
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Ville
Total Posts: 2770
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8-Mar-2012
Long walk. Ab wheel rollouts and some grip work.
9-Mar-2012
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch Pull + Hang Snatch (knee): 20kg x 2+1 x 2, 30kg x 2+1, 40kg x 2+1 x 2, 45kg x 2+1 x 3, 50kg x 2+1 x 5
B. C&J: 50kg x 2, 60kg x 1 x 2, 70kg x 1 x 2, 80kg x 1, 82,5kg x 1 x 2, 75kg x 1 x 5
C. Front Squat: 60kg x 3, 70kg x 3, 80kg x 3, 85kg x 3 x 2
D1. SASL DL: 16kg x 5, 20kg x 5 x 2
D2. Band Facepull: 10, 10, 10
Abs, stretches.
Notes
New PR in C&J: 82,5kg. After the first successful set I tried it to repeat it (following Kono's advice, when you make a PR, don't add weight, just try to repeat it). The 2nd clean didn't land well, so struggled getting up and lost too much energy. As a result, the 2nd jerk was a pressout. 75kg C&J feels within my comfort zone, got some good jerks there. Snatch is still lacking in many ways, hopefully next week is better. Still, put up a good fight this week, two new PRs. Weekend is dedicated to R&R, going to see War Horse in London tomorrow.
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Ville
Total Posts: 2770
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10-Mar-2012
Walking in London.
11-Mar-2012
Cleaning the house.
12-Mar-2012
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch: 20kg x 3 x 2, 30kg x 3 x 2, 40kg x 2 x 2, 45kg x 2 x 2, 50kg x 2 x 5
B. Clean Pull + Hang Clean (hip): 50kg x 1+1, 60kg x 1+1, 70kg x 1+1 x 2, 75kg x 1+1 x 3
C1. Press: 40kg x 8, 55kg x 8,
C2. Pull-up: 8, 8
D1. Squat: 40kg x 10, 60kg x 10, 80kg x 10 x 2
D2. SASL DL: 16kg x 3 x 4 each side
E. TGU: 16kg x 1 each side
Abs, stretches.
Notes
Couldn't resist trying ten rep squats with 80kg again. Very hard, but I'm glad I persisted (not sure if I could do MMS, the thought of doing 50 reps with 80kg feels impossible). 50kg in Snatch felt better than last week; first rep good, second rep just ok. Hang Clean with 75kg is as heavy as I dare to go right now, I can just get under it. All in all, not a bad start for the week.
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Ville
Total Posts: 2770
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13-Mar-2012
Walking. Some ab wheel rollouts and grip work.
14-Mar-2012
Long walk during lunch break.
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch Pull + Hang Snatch (hip): 20kg x 2+1 x 2, 30kg x 2+1 x 2, 40kg x 2+1 x 3, 45kg x 2+1 x 2, 50kg x 2+1 x 3
B. C&J: 50kg x 2, 60kg x 2 x 2, 70kg x 2 x 3
C. Front Squat: 40kg x 3, 60kg x 3, 80kg x 3 x 3
Abs, stretches.
Notes
I was feeling slightly dizzy today, I noticed it during the walk. Lower back gave few warning signals as well on the right side, so adjusted the workout. I think the cause is the squats with 80kg on Monday, I must have gotten careless and perhaps the lower back rounded on few reps. I often get this when the weight on the bar goes over bodyweight. Usually the lower back gets back to normal in few days. Oh well, you can't improve all the time. I'll be back on another day.
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Ville
Total Posts: 2770
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15-Mar-2012
Walking.
16-Mar-2012
Walking.
17-Mar-2012
Warmup: Foam roller, mobility drills, goblet squat, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch: 20kg x 3 x 2, 30kg x 3 x 2, 40kg x 3 x 2, 45kg x 2 x 2, 50kg x 1 x 2, 52,5kg x 1 x 2, 55kg x 1 x 3, 50kg x 1 x 3
B. Hang Clean (hip) + Hang Clean (knee): 50kg x 1+1, 60kg x 1+1, 70kg x 1+1 x 3
C. BOR: 70kg x 10 x 3
D. Squat: 40kg x 10, 60kg x 10, 70kg x 10
E. Good Morning: 20kg x 10, 40kg x 10 x 3
Abs, stretches.
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Ville
Total Posts: 2770
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19-Mar-2012
Warmup: Foam roller, mobility drills, goblet squats, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Hang Snatch (hip) + Hang Snatch (knee): 20kg x 1+1 x 2, 30kg x 1+1 x 2, 40kg x 1+1 x 3, 45kg x 1+1 x 3
B. C&J: 40kg x 2, 50kg x 2, 60kg x 1 x 2, 70kg x 1 x 2, 75kg x 1 x 2, 80kg x 1 x 2, 70kg x 1 x 2, 70kg power clean to rack the bar
C1. Press: 20kg x 10, 40kg x 10, 50kg x 10
C2. Pull-up: 3, 8, 8
D1. Front Squat: 40kg x 3, 60kg x 3, 80kg x 3 x 3
D2. SASL DL: 20kg x 3 x 5 each leg
Abs, stretches
Notes
2nd jerk with 80kg was a pressout. Feeling bit depleted at the moment, my body is telling me it's time for a change, either deload or something else for a week or two.
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Ville
Total Posts: 2770
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20-Mar-2012
Visit to the physio. I wanted to find out why I get lower back ache when I do squats with 80kg. So I warmed up and did sets with 40kg, 60kg and 80kg whilst the physio was taking videos from couple of different angles. The right side of my spine (QL) was very tense and showed more muscle than the left. We did some stretches for the right side and he cracked my spine few times (the right side cracked pretty much on the whole length of the spine, it was bit tight!). Left side of my buttocks falls lower in the bottom position of the squat, so he suspected leg length discrepancy. He measured my legs from ankle to hip (anatomic length?) and ankle to navel (functional length?) and both showed 1cm difference. We made a quick heel lift from hard foam and tried squats again with 60kg. It felt different. So in the following weeks, I'm doing the workouts with a 1cm heel lift in the left shoe. I also ordered a full length sole that I can experiment with. Later, if this all works, I'll get my WL shoe modified by a cobbler.
21-Mar-2012
Walking.
22-Mar-2012
Walking during lunch break.
Warmup: Foam roller, mobility drills, goblet squat, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch: 20kg x 3 x 2, 30kg x 3 x 2, 40kg x 2 x 2, 45kg x 1 x 3, 47,5kg x 1 x 2, 50kg x 1 x 2, 52,5kg x 1 x 2, 55kg x 1 x 2, 50kg x 1 x 2
B. Clean Pull + Hang Clean (knee): 50kg x 2+1, 60kg x 2+1, 70kg x 2+1 , 75kg x 2+1 x 3
C1. Squat: 40kg x 10, 60kg x 10, 70kg x 10, 75kg x 8
C2. SASL DL: 20kg x 3 x 4 each side
D. Good Morning: 20kg x 10, 40kg x 10 x 3
E. TGU: 16kg x 1 each side
Abs, stretches.
Notes
Squats felt different with the heel lift, more balanced, I could push up more equally with both legs. Too early to say if it helps with the lower back ache or not. Fingers crossed. Snatch was OK, got some crisp reps in. Same with Clean Pulls and Hang Cleans. Usually when I drop the bar one side touches the ground before the other. Now in this session both sides hit the ground at the same time. Nice. I could be just imagining...
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Ville
Total Posts: 2770
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23-Mar-2012
Long walk.
24-Mar-2012
Warmup: Foam roller, mobility drills, goblet squat, hip flexor stretch, one-arm press, one-arm row and SASL DL.
A. Snatch Pull + Hang Snatch (knee): 20kg x 2+1 x 2, 30kg x 2+1 x 2, 40kg x 2+1 x 2, 45kg x 2+1 x 3, 50kg x 2+1 x 3, 45kg x 2+1 x 2
B. C&J: 40kg x 2, 60kg x 1 x 2, 70kg x 1 x 2, 75kg x 1 x 3
C. BOR: 70kg x 10 x 3
D1. Front Squat: 40kg x 5, 60kg x 3, 80kg x 3 x 3
D2. SASL DL: 16kg x 3 x 5 each side
E. TGU: 16kg x 1 each side
Abs, stretches.
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Ville
Total Posts: 2770
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Transition phase
I will be targeting some weaknesses for the next few weeks.
Highlights from the past 8 weeks:
- PR in C&J: 82,5kg
- PR in Front Squat: 90kg x 3
- Squat: 80kg x 10
- Press: 55kg x 8
- Snatch: 52,5kg x 2, 55kg x 1
- Bent-over Row: 80kg x 10
26-Mar-2012
Warmup: Foam roller, mobility drills, goblet squats and hip flexor stretch
A1. Double DB Clean & Press: 2x12kg x 10, 2x17kg x 10 x 2
A2. Chin-ups: 5, 5, 5
B1. One-arm Bench Press: 17kg x 10, 22kg x 10 x 2 each arm
B2. One-arm Row: 17kg x 10, 22kg x 10 x 2 each arm
C. Bulgarian Split Squat: 10, 10, 10, 5kg x 10 x 2 each leg
D. DASL (Double Arm Single Leg) DL: 2x16kg x 5 x 3 each leg
E. Farmer's Walk: 25kg + 20kg x 40m x 2
Abs, stretches
Notes
Transition program is still taking shape. I want to include single-arm and single-leg work and try some new exercises. Bulgarian Split Squat feels challenging, started with just bodyweight and held 5kg plate on the last two sets. I don't have very heavy dumbbells or kettlebells for the Farmer's Walk, so used whatever I had (25kg + 20kg kettlebells).
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chrisl
Total Posts: 206
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Hello Ville,
Just saw your post on another topic - self coaching thread and remembered I had attended the Olympic lifts for other sports course a while ago I think on the same weekend as you. Anyway read your training log and thought this http://www.davedraper.com/fusionbb/showtopic.php?tid/29244/post/new/#N EW may help with some of your injuries/tightness.
Regards
Chris
Edited by chrisl on 03-27-12 05:17 AM. Reason for edit: No reason given.
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Ville
Total Posts: 2770
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Hello Chris,
Thanks for checking out my training. Were you in the same group of three when we were practicing the lifts? I remember a decathlon athlete and a personal trainer from Nottingham, but my memory for names is pants. It was a fun course, I wish Brian and David had done the course for the basic lifts as well.
I was looking at that Somatics course with interest, but I'm getting married on 26th of May. It's pretty hectic month for me, as you can imagine. I have only recently heard about somatics and I will definitely order the book + DVD soon.
I discovered last week that my left leg is 1cm shorter than my right. Still getting in grips with that, experimenting with different heel and full sole lifts. That might explain a lot of things for me, e.g., why I get lower back ache with deep squats, why the right side of my QL is always tight, etc. I am aware that the leg length discrepancy can be caused by many things (which can be corrected) but this looks like a genuine anatomic difference. I might get my WL shoe modified by a cobbler IF the sole lifts help.
Glad you are on the forum, it's a small world!
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chrisl
Total Posts: 206
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I think we may have practised together at some point during weekend. I too have a leg length discrepancy, i noticed mine by the psis [dimple on back being lower and leveling whilst lifting heel on the low side] had it measured by an othopaedic surgeon. Will get it confirmed by x-ray at some point [out of interest to see if femur or fibula/tibia are shorter or equally so].
Have to be careful with the measuring from hip to ankle as check muscle mass is same [i.e thigh diameter] as could throw measurement off. Also noticed when on haunches, squat down, go up on balls of feet my "short leg" the knee is lower [if you can picture that]
If you have private health you could get a referral and get imaged and see whats what. But we are all asymetric to some degree, mine is 1.5cm and have a lift whole length of the lifting shoe. I noticed prior to lift i would rotate slightly on over head lifts.
All the best for the wedding.
Regards
Chris
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Ville
Total Posts: 2770
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That's interesting that you have the same problem. I just squatted on the haunches, it looks like my left knee is lower as well (I'm not 100% sure but that's how it looks). That's a good observation about the thigh diameter, I didn't even think it could affect the measurement. My PT measured from hip to ankle and also from navel to ankle on both sides. I'm not sure how accurate that is, but both showed the same difference for me.
I don't have private health care at the moment, so x-rays will have to wait. I've also been wondering if the difference is in the femur, fibula/tibia length or both. The shoe lift works better if it's the lower leg? Someone on Starting Strength forum commented that instead of a shoe lift, you could also try asymmetric squat stance. I have sometimes wondered why my snatch squat position looks slightly wonky (my right foot tends to land further out and turn out more). It could be my body's natural way of balancing itself. I usually don't get lower back ache from the O-lifts, just from Back Squat. This makes sense, since I have time to set the feet to an identical stance before each Back Squat set, but with the O-lifts you can't do that, the body takes over. I might experiment with the asymmetric squat stance if the foot lift doesn't work.
Has the Somatics helped you with this?
I bought this foot lift: http://www.algeos.com/Clearly_Adjustable_Co mbination_Lift.html
It comes in 1mm thick plastic layers that you can cut to fit the shoe. I think it has 6mm full length layers + 13mm that shorten gradually towards the heel. I've now put 4mm full length layers inside the WL shoe (that was as much as I can put so my toes still fit inside) + 2mm more on the heel and midfoot. Correcting 1cm all at once is quite a radical change, so I'm trying with that first. Just having few weeks off O-lifts, so I can try balance the left/right leg imbalance. My right QL has been very tight, it can use few weeks rest.
Thanks for the wedding wishes, all the best to you too!
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chrisl
Total Posts: 206
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03-27-12 03:26 PM - Post#728647
I had some of the clear lifts but it made the foot too tight in the shoe, so what i did was take the crepe sole off bottom of the weightlifting shoe and got some 6mm hard rubber that added up to 1.2mm (close enough) and bonded them using shoe goo then replaced the crepe sole.
The somatics helps in removing or helping you let go of parasitic tightness, i.e. if your muscles down either side of your spine are tight then the vetebrae will be compressed and when you rotate or get pressure on spine it will crack, whereas some somatic movements or even semi supine [see alexander technique] you back will relax and no cracking will occurr. Also if you have less tension you will be more mobile, less liable to pull a muscle [spasm] amongst other things.
Chris
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Ville
Total Posts: 2770
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03-27-12 03:35 PM - Post#728649
Sounds interesting, I just ordered Martha Peterson's book.
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chrisl
Total Posts: 206
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