Dale
Total Posts: 1824
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06-19-12 02:36 PM - Post#737413
Hiya Ville. Congrats on your recent nuptials! You do some interesting routines with a lot of variety. Are those PR's you got on day 40 of the 40 day program your best ever, or just for the 40 days? What is your assessment of the 40 day program?
“As to methods, there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble. ~ Emersonâ€
― Dan John, Mass Made Simple |
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Ville
Total Posts: 2770
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Lots of isolateral work there. That's always an interesting change of focus, isn't it. I can't remember where, but somewhere I read about the importance of factoring that into our training since we so often focus on bilateral movements (back squats, BB deadlifts, etc.).
And that OH Walk with the barbell does look like a good lockout practice. I did OH squats this morning and learned I really need to work on that. jmac (who used to post here) noticed I tended to try to shrug the bar up rather than letting it settle as I carried it.
Interesting routines you've got going. I always enjoy reading through them! Although I sure wish we Yanks had converted to metric back in the '70s like we started to do. 
Thanks a lot, mate! Yes, I decided to add more unilateral movements after I discovered some asymmetries (my right QL muscle was bigger and tighter during my last visit to physio few months ago). I've always done some unilateral movements during warmups, but it's nice to do them as part of a real workout.
(This got me thinking: Is it isolateral or unilateral when you train one side at a time? I'm not sure what the difference is.)
It's great to have someone (jmac) to teach you the O-lifts, isn't it? I've never really had a coach, just learned from books and videos. I did do a "weightlifting for sports" weekend course with an Olympic lifter and a coach and got certified, but it doesn't really mean I can lift a lot. It takes a lot of patience, especially when you start learning them later in life (I think I started when I was around 31 or 32). I don't know if I will ever reach bodyweight snatch, which probably is laughably light for real lifters, but evasive for me. It's one of those long term goals! (When I met Dan John in Ireland, he did try to teach me as well, but... ahem... I didn't do very well!)
Ah, converting from kg to lb is easy!  Just double the kg number and add 10%. For example: 45kg x 2 = 90. 10% of 90 is 9. So 45kg = 90+9 = 99 lb. Slightly more tricky from lb to kg...
The good thing about the 242 Method I started is that I can do whatever I want on the light days. That's why you are seeing lots of variety. The "Marriage Lifts" will remain the same (Sn, C&J, MP and FS). I'm thinking of doing this for 100 workouts, but we shall see.
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Ville
Total Posts: 2770
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06-19-12 03:12 PM - Post#737419
Hiya Ville. Congrats on your recent nuptials! You do some interesting routines with a lot of variety. Are those PR's you got on day 40 of the 40 day program your best ever, or just for the 40 days? What is your assessment of the 40 day program?
Cheers Dale! I wrote a review of my 40 day experience here. The Front Squat PR is a lifetime PR, others very close by. In hindsight, I think I pushed too hard and didn't invest enough time in recovery. I think I could have made better gains on it, but considering the circumstances I did fairly ok I think (I got married just days after finishing the program). I will give it another go in the future, I think it's a good program to learn better technique with the chosen lifts without overreaching yourself.
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Displacedtexan
Total Posts: 6779
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06-19-12 04:26 PM - Post#737423
A bodyweight snatch would be awesome, but it isn't happening for me, I think. Not even with Dan John to guide me. But, how terrific you got to meet him!
Isolateral vs unilateral - I'm not sure what the difference is, either. I've seen them used interchangably.
Okay - converting metric to Imperial is easy, not so much the other way. My home gym has bumpers in both, so I'm always having to do the math as I go. Bother! I just wish we'd adopted it all - weight, distance, temperature. It's silly we're still so old school. (Although giving my weight in stones is kinda odd.)
| “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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06-21-12 01:25 PM - Post#737586
A bodyweight snatch would be awesome, but it isn't happening for me, I think. Not even with Dan John to guide me. But, how terrific you got to meet him!
It may be beyond me too, but I'm not giving up yet!
It was great to meet Dan, Tiffini and the daughters. The workshop was fun and I walked away with so much information that I still haven't digested it all.
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Ville
Total Posts: 2770
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21-Jun-2012 | LPP Day 9
Warmup
A. Snatch ( no hands, no feet): 14kg x 5 x 2, 20kg x 3 x 2, 30kg x 3 x 2, 40kg x 3 x 5
B. Snatch (singles): from 40 to 55kg (2,5kg increments)
C. Snatch (floor, hang, hang): 40kg x 3 x 2
D. Clean & Jerk: 60kg x 2 x 5
E. Military Press: 55kg x 5 x 3
F. Front Squat: 75kg x 5 x 3
Some abs and stretches.
Notes
First time I've tried the "no hands, no feet" snatch, i.e., no hook grip and minimal foot movement (no jumping). It was quite hard to avoid jumping or raising on your toes, but it got easier towards the end. I didn't plan it, but decided to try some singles, 55kg was the max for today (not pretty). Didn't have much energy left for the cleans, so cruised at 60kg. Repeated MP and FS reps and sets from Monday; FS is a killer in the end of the workout.
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Ville
Total Posts: 2770
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23-Jun-2012 | LPP Day 10
Warmup
A1. Band Face Pull: 15, 15, 15
A2. One-arm Bench Press: 17kg x 10, 22kg x 10 x 2 (each arm)
A3. One-arm Row: 22kg x 10, 32kg x 10 x 2 (each arm)
B1. Dip: 10, 10, 10
B2. Curl: 20kg x 10, 25kg x 10, 30kg x 10
C1. OHS: 25kg x 10, 35kg x 10, 40kg x 10
C2. Single-leg DL: 16kg x 5, 20kg x 5, 25kg x 5 (each leg)
D. Farmer Walk: 100kg x 100m (8 stops)
Some abs and stretches.
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AAnnunz
Total Posts: 24932
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06-24-12 10:14 AM - Post#737789
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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Ville
Total Posts: 2770
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Ville
Total Posts: 2770
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24-Jun-2012
Sanding and painting 7-8 hours.
25-Jun-2012 | LPP Day 11
Warmup
A. Snatch (triples): 40kg x 3, 42.5kg x 3, 45kg x 3, 47.5kg x 3, 42.5kg x 3 x 2
B. Clean & Jerk (singles): 60kg x 1, 65kg x 1, 70kg x 1, 75kg x 1, 77.5kg x 1, 80kg x 1
C. Military Press: 55kg x 5 x 3
D. Front Squat: 75kg x 5 x 3
E. Ab Wheel (kneeling): 15, 15
Notes
Worked up to a max triple in Snatch. C&J was good; I wasn't sure if I could get away with 80kg today, but it went up ok. Still the same weights in MP and FS. I want to wait until they both feel relatively "easy" before adding weight. I start bending over on the last rep or two in FS. So I added Ab Wheel back, stronger abs should help. I haven't done the kneeling ab wheel roll-outs in ages, they feel very easy compared to the "ramp roll-outs" I've been doing recently.
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Displacedtexan
Total Posts: 6779
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D. Farmer Walk: 100kg x 100m (8 stops)
100kg farmers? That's not inconsequential. I hope you're careful when shaking peoples' hands!
| “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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D. Farmer Walk: 100kg x 100m (8 stops)
100kg farmers? That's not inconsequential. I hope you're careful when shaking peoples' hands!
Yep, 50kg per arm, so walking with 100kg altogether! I doubt that it has changed my handshake yet...  It wasn't much harder than walking with the pair of 37kg dumbbells I did during the EES... In fact, it feels in some ways easier with these Farmer Walk handles, as I don't need to grab the weights as low from the ground.
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Ville
Total Posts: 2770
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26-Jun-2012 | LPP Day 12
Warmup
A1. Band Face Pull: 15, 15, 15
A2. One-arm Bench Press: 17kg x 10, 22kg x 10 x 2 (each arm)
A3. One-arm Row: 22kg x 10, 32kg x 10 x 2 (each arm)
B1. Dip: 10, 10, 10
B2. Curl: 20kg x 10, 25kg x 10, 30kg x 10
C1. OHS: 30kg x 10, 35kg x 10, 40kg x 10
C2. Single-leg DL: 16kg x 5, 20kg x 5, 25kg x 5 (each leg)
D. Farmer Walk: 100kg x 90m (2 stops)
Stretches.
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Blevin
Total Posts: 3355
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D. Farmer Walk: 100kg x 100m (8 stops)
100kg farmers? That's not inconsequential. I hope you're careful when shaking peoples' hands!
Yep, 50kg per arm, so walking with 100kg altogether! I doubt that it has changed my handshake yet... It wasn't much harder than walking with the pair of 37kg dumbbells I did during the EES... In fact, it feels in some ways easier with these Farmer Walk handles, as I don't need to grab the weights as low from the ground.
Great stuff!
| "I'm the man that rolls when icicles hanging on the trees". R. Johnson. Steady Rollin Man. |
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Ville
Total Posts: 2770
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Ville
Total Posts: 2770
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27-Jun-2012 | LPP Day 13
Warmup
A. Snatch (no hands, no feet): 20kg x 3 x 2, 30kg x 3 x 2
B. Snatch (singles): 40kg x 1, 45kg x 1 x 2, 47.5kg x 1, 50kg x 1, 50kg x F, 50kg x 1, 52.5kg x 1 x 3, 55kg x 1, 56kg x 1, 50kg x 1 x 2
C. Clean Pull + Hang Clean (below knee): 60kg x 1+1, 70kg x 1+1, 75kg x 1+1, 77.5kg x 1+1, 80kg x 1+1
D. Military Press: 55kg x 5 x 3
E. Squat: 60kg x 5, 70kg x 5, 80kg x 3, 70kg x 5
F. Ab Wheel: 10, 10 (standing, 2' high ramp)
Stretches
Notes
Improved in "no hands, no feet" Snatch, no sound at all on some reps (i.e., heels stayed on ground). Worked up to a max single again, it feels good to get used to singles. I decided to take a gamble and try Squats again. Let's see if my lower back can take it once a week; the other session will be Front Squats. I know this breaks the 242 Method philosophy (four Marriage Lifts), but I'm following my gut instinct. I started (High-Bar Olympic-Style) Squats from scratch, going as deep as possible, briefly touching a 6" thick foam roller on each rep (this is as deep as I can go without any weight). Interesting to see if the knees or the lower back have any objections in the next couple of days...
Not ideal to train 3 days in a row, but I have no choice this week. Travelling to Finland tomorrow, next training session maybe on Sunday or Monday.
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Blevin
Total Posts: 3355
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 06-27-12 11:33 AM - Post#738146
Solid workouts. Getting snatch, clean and squats in one workout makes for plenty of work. Happy travels.
| "I'm the man that rolls when icicles hanging on the trees". R. Johnson. Steady Rollin Man. |
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Ville
Total Posts: 2770
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06-27-12 12:03 PM - Post#738158
Solid workouts. Getting snatch, clean and squats in one workout makes for plenty of work. Happy travels.
Thanks, Blevin! I know, it's a bit crazy and perhaps not ideal for someone my age. I did think about doing just one O-lift each session, but I think I need the practice. At least my knees are well lubricated after the quick lifts!
Do you do any Back Squats or just Front Squats? There seems to be some disagreement about this between different coaches.
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Blevin
Total Posts: 3355
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06-27-12 01:41 PM - Post#738178
Hi Ville,
I just do front squats now but have done plenty of back squats in the past. They seem to fit best with the O lifting and I like them so that's what I focus on. Happy lifting!
| "I'm the man that rolls when icicles hanging on the trees". R. Johnson. Steady Rollin Man. |
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AAnnunz
Total Posts: 24932
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D. Farmer Walk: 100kg x 100m (8 stops)
100kg farmers? That's not inconsequential. I hope you're careful when shaking peoples' hands!
Yep, 50kg per arm, so walking with 100kg altogether! I doubt that it has changed my handshake yet... It wasn't much harder than walking with the pair of 37kg dumbbells I did during the EES... In fact, it feels in some ways easier with these Farmer Walk handles, as I don't need to grab the weights as low from the ground.
Wish my gym had the handles. Grip was a deciding factor today.
New workout looks like fun, Ville. Good luck reaching your goals.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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Ville
Total Posts: 2770
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1-Jul-2012 | LPP Day 14
Afternoon: Mowing the lawn and weeding (2 hours).
Evening: Warmup
A1. Band Face Pull: 15, 15
A2. One-arm Bench Press: 17kg x 10, 22kg x 10 (each arm)
A3. One-arm Row: 22kg x 10, 32kg x 10 (each arm)
B1. Dip: 10, 10
B2. Curl: 25kg x 10, 30kg x 10
C1. Back Extension: 10, 10
C2. Side Bend: 32kg x 10 x 2 (each side)
D1. OHS: 30kg x 10, 40kg x 10
D2. Single-leg DL: 20kg x 5, 25kg x 5 (each leg)
E. Farmer Walk: 100kg x 120m (3 stops)
Stretches
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Ville
Total Posts: 2770
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New workout looks like fun, Ville. Good luck reaching your goals.
Thanks, Al. Good luck with your goals too!
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Ville
Total Posts: 2770
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2-Jul-2012 | LPP Day 15
Warmup
A. Snatch (no hands, no feet): 20kg x 3 x 2, 30kg x 3 x 2
B. Snatch (triples): 40kg x 3, 42.5kg x 3, 45kg x 3, 40kg x 3 x 2
C. Clean & Jerk (doubles): 50kg x 2, 60kg x 2, 65kg x 2, 70kg x 2, 62.5kg x 2
D1. Military Press: 55kg x 5 x 2
D2. Pull-up: 2, 3, 5, 5
E. Front Squat: 70kg x 3, 75kg x 3, 80kg x 3
F. RDL: 90kg x 5, 100kg x 5
G. Ab Wheel: 10, 10 (standing, 2' high ramp)
Stretches
Notes
Felt a bit tired today, no aggressiveness for the quick lifts. Last week's traveling left me exhausted, plus I'm giving up caffeine again (impossible not to drink coffee in Finland). I got Greg Everett's "Olympic Weightlifting" book today, it looks interesting.
Regarding the Olympic Squats I tried last Wednesday: I got slight lower back ache after the workout when I went to bed. Enough to convince me that my form wasn't good enough; the depth was there, but lower back has rounded. I will try to improve flexibility and activate the spinal erectors, mine seem to be asleep when I squat. I did couple of squat drills today before training.
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Ville
Total Posts: 2770
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3-Jul-2012 | LPP Day 16
Warmup
A1. Band Face Pull: 15, 15, 15
A2. One-arm Bench Press: 17kg x 10, 24.5kg x 8 x 2 (each arm)
A3. One-arm Row: 24.5kg x 10, 37kg x 8 x 2 (each arm)
B1. Dip: 12, 10, 10
B2. Curl: 20kg x 10, 25kg x 10 x 2
C1. Back Extension: 10, 10, 10
C2. Side Bend: 37kg x 8 x 3 (each side)
D1. OHS: 25kg x 10, 35kg x 10, 45kg x 10
D2. Single-leg DL: 20kg x 5, 25kg x 5 x 2 (each leg)
E. TGU: 16kg x 3 (each side)
Stretches
Notes
I felt like pushing myself a bit, so increased weight here and there. OHS with 45kg was hard, I had to sit down afterwards. Hats off to anyone using close to bodyweight in this exercise! I'm hoping this helps with Snatch recovery.
Bodyweight after the session: 73.9kg.
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Ville
Total Posts: 2770
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4-Jul-2012 | Easy Running
Distance: 2.1 miles (3.4 km)
Time: 21:41
HR target zone: 132-142
Average HR: 143
Max HR: 149
Calories: 336
Notes
I'm interested in trying this Maffetone -style running, so I dug out my old Polar HR monitor and Vibrams. First it was a bit hard to stay within the target zone, but I slowed down and kept checking the HR. It was more like a shuffle than running.
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Ville
Total Posts: 2770
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5-Jul-2012 | LPP Day 17
Warmup
A. Snatch (singles): 40kg x 1, 42.5kg x 1, 45kg x 1, 47.5kg x 1, 50kg x 1, 52.5kg x 1, 55kg x 1, 57.5kg x 1, 60kg x 1, 52.5kg x 1 x 2
B. Snatch Pull (to high stick): 60kg x 3 x 3
C. Clean & Jerk (singles): 60kg x 1, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 72.5kg x 1 x 2
D1. Military Press: 57.5kg x 5 x 2
D2. Pull-ups: 2, 3, 5, 5
E. Olympic Squat: 50kg x 5, 60kg x 5, 70kg x 5 x 3
F. Ab Wheel: 10
Stretches
Notes
Good session overall, I haven't snatched 60kg in ages. It wasn't as fluid as the lighter ones, but I'm still happy I made it. Taking it easy with the Olympic Squat; I squatted to approximately 7.5" high foam roller instead of 6" this time to see if that keeps the lower back ache at bay. I did couple of Supermans between the sets to remind myself how tensed spinal erectors feel like. Pretty much pulled myself down in control into the hole, it was hard to get up on the last few reps. Let's see what happens... It was a hot day in the garage for a change, I'll try to remember this next winter when I'm freezing again.
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pandaman
Total Posts: 194
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07-05-12 06:47 PM - Post#738863
Thanks for the kind words in my log mate. Following yours, great farmers walks! I want to get myself some handles, they look to be a little easier to manage than dumbbells. I've been thinking about making some ghetto ones with pipe :P
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Ville
Total Posts: 2770
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Thanks! Yes, the handles can be pretty expensive. I found a decent pair of handles from ebay, but they are not anything special: Made in China, couple of heavy pipes made of cheap steel with black powder coating. They look like a pair of car exhaust pipes! The grip on the handles is good though. Definitely worth making them yourself if you have the time and the tools. They are easier to carry than dumbbells, so my numbers may look big, but in reality it's nothing special! You'll see... Good luck in preparing for the PL competition, I'm sure you'll get good advice from the guys on the forum. They know their stuff.
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Ville
Total Posts: 2770
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7-Jul-2012 | LPP Day 18
Warmup
A1. Band Face Pull: 15, 15
A2. One-arm Bench Press: 17kg x 10, 24.5kg x 10 (each arm)
A3. One-arm Row: 24.5kg x 10, 37kg x 10 (each arm)
B1. Dip: 15 ,15
B2. Curl: 25kg x 10, 30kg x 10
C1. Back Extension: 10, 10
C2. Side Bend: 37kg x 10 x 2 (each side)
D1. OHS: 20kg x 10, 45kg x 10, 50kg x 10
D2. Single-leg DL: 25kg x 5 x 3 (each leg)
E. Farmer Walk: 120kg x 60m (3 stops)
Stretches
Notes
I'm really pleased with the OHS progress. I wasn't sure how many reps I could do with 50kg, I would have been happy with just 5. Somehow, I managed to push press the bar behind the neck in snatch grip, lock the elbows and secure the bar overhead in a good position. I knocked the reps off one by one while keeping the bar balancing over the hips. Very good feeling afterwards. Dan John's Overhead Squat article provides the motivation. Also tried Farmer Walk with 120kg (60kg per handle), which was interesting. I managed to walk 15m, then stop and rest, and repeat 3 more times. Just hauling the plates and handles (20kg each) from the garage to the garden and back is a workout in itself. Trained the "beach muscles" as well, 15 reps in Dip is probably a PR. Good times. The 242 Method has worked out well for me so far. These "light days" are a great mental break from the "marriage lifts".
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pandaman
Total Posts: 194
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07-08-12 07:17 AM - Post#739054
Already got some good advice going on in my log re. powerlifting, which is awesome. I am really looking forward to trying farmers handles, I'm doing it with dumbbells at the moment. But whatever you use, it is the most amazing movement! Your 120kg walk is impressive, and I am so with you about plate loading being cardio!
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Ville
Total Posts: 2770
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9-Jul-2012 | LPP Day 19
Warmup
A. Snatch (no hands, no feet): 20kg x 3 x 2, 30kg x 3 x 2
B. Snatch (triples): 40kg x 3, 42.5kg x 3, 45kg x 3, 47.5kg x 3, 45kg x 3, 42.5kg x 3, 40kg x 3
C. Clean & Jerk (doubles): 50kg x 2, 60kg x 2, 70kg x 2 x 3
D1. Military Press: 40kg x 3, 50kg x 2, 57.5kg x 5 x 2
D2. Pull-ups: 2, 3, 5, 5
E. Front Squat: 70kg x 2, 85kg x 3 x 3
F. Ab Wheel: 10, 10 (standing, 2' high ramp)
Stretches
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Blevin
Total Posts: 3355
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07-09-12 10:58 AM - Post#739168
Everything looking strong here, Ville. Especially those OHS and farmers walks!
| "I'm the man that rolls when icicles hanging on the trees". R. Johnson. Steady Rollin Man. |
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Ville
Total Posts: 2770
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07-09-12 01:41 PM - Post#739190
Everything looking strong here, Ville. Especially those OHS and farmers walks!
Hey, thanks Blevin! Real eye-openers both, in a good way (they give "whole body exercise" a new meaning). I'm hoping I can work up to a bodyweight OHS at some point... Double bodyweight Farmer's Walks is a goal of mine too, although the lawn may start to suffer soon.
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Ville
Total Posts: 2770
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07-10-12 02:59 PM - Post#739313
10-Jul-2012 | LPP Day 20
Warmup
A1. Band Face Pull: 15, 15
A2. One-arm Bench Press: 17kg x 10, 24.5kg x 10 (each arm)
A3. One-arm Row: 24.5kg x 10, 37kg x 10 (each arm)
B1. Dip: 15, 15
B2. Curl: 20kg x 10, 25kg x 10
C1. Back Extension: 10, 10
C2. Side Bend: 37kg x 10 x 2 (each side)
D1. OHS: 20kg x 10, 40kg x 10, 55kg x 5 x 2
D2. Single-leg DL: 25kg x 3, 25kg x 5 x 2 (each leg)
E. Waiter + Suitcase Walk: 20kg + 25kg x 40m (each side)
Stretches
Notes
I felt tired today, I didn't have the same drive as on Saturday. Tried OHS with 55kg and got 5 reps in twice.
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Ville
Total Posts: 2770
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12-Jul-2012 | LPP Day 21
Warmup
A. Snatch (singles): 40kg x 1, 42.5kg x 1, 45kg x 1, 47.5kg x 1, 50kg x 1, 52.5kg x 1, 55kg x 1, 57.5kg x F, 50kg x 1 x 2
B. Clean & Jerk (singles): 60kg x 1, 70kg x 1, 75kg x 1, 80kg x F (jerk failed), 80kg x F (pressout), 72.5kg x 1 x 2
C. Military Press: 40kg x 3, 50kg x 2, 57.5kg x 5 x 2
D. Olympic Squat: 60kg x 5, 75kg x 5 x 3
E. Ab Wheel: 10, 10 (standing, 2' high ramp)
Stretches
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Ville
Total Posts: 2770
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13-Jul-2012 | Tonic day
30 minutes of mobility drills, Snatch technique and Jerk technique work with a broomstick, 14kg and 24kg barbells. Finished with Tommy Kono's "Loosening Deadlift" with 24kg and some stretches.
20 minute walk.
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Blevin
Total Posts: 3355
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07-13-12 12:57 PM - Post#739707
Solid! Have a great weekend, Ville!
| "I'm the man that rolls when icicles hanging on the trees". R. Johnson. Steady Rollin Man. |
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Ville
Total Posts: 2770
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07-13-12 12:59 PM - Post#739708
Solid! Have a great weekend, Ville!
Thanks, mate! Have a great one too!
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Ville
Total Posts: 2770
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07-14-12 02:17 PM - Post#739807
14-Jul-2012 | LPP Day 22
Warmup
A1. Band Face Pull: 15, 15, 15
A2. One-arm Bench: 17kg x 10, 24.5kg x 5 x 2 (each arm)
A3. One-arm Row: 24.5kg x 10, 37kg x 5 x 2 (each arm)
B1. Back Extension: 10, 10, 10
B2. Side Bend: 24.5kg x 10 x 3 (each side)
C1. Dip: 5, 5, 5
C2. Chin-up: 5, 5, 5
D1. OHS: 20kg x 10, 40kg x 10, 55kg x 7, 55kg x 5
D2. Single-leg DL: 16kg x 5, 20kg x 5 x 3 (each leg)
E. Farmer Walk: 100kg x 80m (1 stop)
Stretches
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Displacedtexan
Total Posts: 6779
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07-15-12 02:56 PM - Post#739867
Ah, another one doing one-sided stuff! Between you and Al I'm thinking it should be tried.
| “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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Ah, another one doing one-sided stuff! Between you and Al I'm thinking it should be tried.
Cheers, Matt! I think Al was doing the "Option 3" in the EES program, which calls for a day with left side only and then right side only on another day. I do one-sided movements during the light days in my slightly bastardized 242 Method workouts, but I do both sides during each set.
"Why slightly bastardized?", you may wonder... Well, I decided to alternate between Olympic Squat and Front Squat in my marriage lifts as I think it may work better for me in long term. In my mind, it's not a big crime as I do Front Squats on every heavy day during Clean & Jerks. If it doesn't work, I'll drop the Olympic Squats.
Anyone having a problem with this should read this blog entry by Ross Enamait. Good quote from Dave Tate.
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Ville
Total Posts: 2770
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16-Jul-2012 | LPP Day 23
Warmup
A. Power Snatch + OHS + Hang Squat Snatch (below knee) + Squat Snatch: 40kg x 1 x 2, 45kg x 1 x 5
B. Power Clean + Split Jerk: 60kg x 1+2, 70kg x 1+2, 75kg x 1+1, 75kg x 1+2, 70kg x 1+2 x 2
C. Military Press: 40kg x 3, 50kg x 2, 57.5kg x 5 x 2
D. Front Squat: 70kg x 2, 85kg x 3, 90kg x 2, 95kg x 1
E. Ab Wheel: 10, 10 (standing, 2' high ramp)
Stretches
Notes
What a miserable weather it has been this summer. The roof is leaking in the garage. Spirits were low to start with, but I got on with it. I decided to try the Power versions of the lifts for a change. I think I could use some of the benefits from them, like finishing the 2nd pull properly and more aggressive turnover. The Drill is hard work, next time I might try a Power Snatch + Squat Snatch combo or just Power Snatch. I also tried to improve my Jerk with doubles.
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Ville
Total Posts: 2770
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17-Jul-2012
Warmup
A. Power Snatch + OHS + Squat Snatch: 30kg x 1 x 2, 40kg x 1 x 2, 45kg x 1 x 2, 50kg x 1 x 3
B. RDL: 50kg x 6, 80kg x 5, 100kg x 5 x 2
C1. Pull-up: 5, 5
C2. Waiter Walk: 20kg x 40m (each arm)
Stretches
Notes
I didn't have much time for a workout, so I did the bare essentials.
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pandaman
Total Posts: 194
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07-18-12 05:31 AM - Post#740058
Good brief workout, nice that you still hit it even though you were short on time.
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Ville
Total Posts: 2770
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07-18-12 09:31 AM - Post#740071
Good brief workout, nice that you still hit it even though you were short on time.
Cheers, mate! Yes, this short session made me realize where I've been going wrong lately. Time for a change...
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Ville
Total Posts: 2770
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18-Jul-2012
Warmup
A. Hang Snatch (below knee): 30kg x 2 x 3, 40kg x 2 x 2, 45kg x 2 x 2, 50kg x 2 x 2, 45kg x 2 x 2
B. Olympic Squat: 80kg x 5 x 2
C. BOR: 70kg x 5, 90kg x 5 x 2
D. Ab Wheel: 10, 10 (standing, 2' high ramp)
Stretches
Notes
Finished in one hour during a lunch break. Much better motivation than the days before. I'm tired of 2 hour long sessions, so I'm going to give my mind the freedom to do whatever I feel like doing... Completely blank canvas. I don't have the motivation to follow someone else's programs at the moment. Some people believe the body craves the foods it needs. Well, what if the body can also tell you what exercise it needs on day-to-day basis? I know that may be far fetched, but at this point, I don't see why not. I've lifted the same amount of weight pretty much the last 5 or more years, so it's time to put the thinking mind in the background and give the intuition a chance.
I asked myself what is it that I want to achieve with all this training? I still want to improve my Snatch. So that's the only constant in my sessions, I will do something to improve my Snatch. The rest is just assistance, tonic, do-whatever-you-feel-like stuff.
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Ville
Total Posts: 2770
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19-Jul-2012
A. Jogging: 13 mins, avg HR 141, max HR 150
B. TGU: 16kg x 3 (each side)
C. Rope skipping for a couple of mins.
D. BUP: 16kg x 2 (each side)
Stretches
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Ville
Total Posts: 2770
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20-Jul-2012
Warmup
A. Snatch (triples): 30kg x 3 x 2, 40kg x 3 x 8
B. Olympic Squat: 70kg x 2, 80kg x 5 x 2
C. Good Mornings: 20kg x 10, 40kg x 10 x 2
D. Ab Wheel: 10, 10 (standing, 2' high ramp)
Stretches
Notes
Enthusiasm was high again, I love these one hour sessions. Concentrated on speed in the Snatch, 40kg seems like a good cruising weight for triples. Squats were good; I don't want to jinx it yet, but it looks like my lower back tolerates the technique I'm using, i.e., pulling myself down into the hole while keeping spinal erectors and glutes tight. Fingers crossed...
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Ville
Total Posts: 2770
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21-Jul-2012
Warmup
A1. Military Press: 25kg x 10, 37.5kg x 10, 50kg x 10
A2. Pull-ups: 4, 5, 8
B1. Back Extension: 10, 10, 10
B2. Side Bend: 24.5kg x 10 x 3
C1. Dip: 5, 10, 15
C2. Curl: 15kg x 10, 22.5kg x 10, 30kg x 10
D. Farmer Walk: 100kg x 80m (1 stop)
Stretches
Notes
Summer has finally arrived, +21C today. Upper-body emphasis, I didn't have much energy left.
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Ville
Total Posts: 2770
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22-Jul-2012
Painting the kitchen. Some walking.
23-Jul-2012
Warmup
A. Snatch: 40kg x 2, 42.5kg x 1, 45kg x 1, 47.5kg x 1, 50kg x 1 x 3, 52.5kg x 1 x 2, 55kg x 1 x 2, 57.5kg x 1, 60kg x 1, 60kg x F, 60kg x 1, 50kg x 1 x 2
B. C&J: 50kg x 1, 60kg x 1, 70kg x 1, 75kg x 1, 80kg x 1
C. Front Squat: 70kg x 1, 80kg x 1, 90kg x 1, 100kg x F, 80kg x 2, 85kg x 2, 90kg x 2, 95kg x 1
Stretches
Notes
Lifting outside in the sun perhaps for the second time this year. Recorded some of the lifts, lots of work to do with the Snatch (it is currenly more like a Power Snatch followed by a brief pause and ride down). Quite a few wobbly reps, barely saved, I think I was still tired from last weeks volume. Tried 100kg FS for the first time since EES, it didn't go up so bailed out. Onwards and upwards...
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