i was going to do a "warm up" set with half the weight for 10 reps, but realized I took the 85 db down first. looked at the 85, looked at the db rack, and was too lazy to get a 40 for the warm up set. so i just did 10x85

lol ok

some articles/videos for WIM:

http://www.t-nation.com/free_online_...pendlay_secret

http://www.t-nation.com/free_online_..._from_a_legend

http://www.youtube.com/watch?v=e_eEt...layer_embedded

Front Squats
Based on 210 training max
warm up
5x45
2x5x95
work sets
5x135
5x155
5x180

Press
warm up
2x5x45
5x55
3x75
2x95
work sets
3x5x105

Easy.

Pull

Pull Ups
5x5xBW

Kroc Rows
20x85 Left
20x85 Right

Did some snatch practice with just the bar. Felt pretty good. Only problem I foresee is doing a full snatch due to flexibility issues. Any ideas for this? Ideally I'd like to do Snatches on Monday for my pulling movement and continue with PC on Fridays.

do snatch balance

I hate lifting in the morning, and I really hate lifting in the morning while on IF.

Squats
10x135
10x170
10x205

Power Clean to Push Press
1x5x95
1x4x135
1x3x135
1x4x135
1x2x135

I'm a noob when it comes to push press, so thats why these are all over the place. Still trying to get the form down. Next week I'll probably do 3x5x130 or 125. Thought I could do more weight, oh well.

Power Cleans
2x1x150
1x3x150

Kind of rushed these cause I didnt want to be late for work.

Deadlift - Cycle 4 - 5/3/1
warm up
5x150
5x190
3x225
work sets
5x285
3x325
2x365

Bahh, looks like a DL reset is in order. Tried for a 3rd but the bar had other plans.

Part of my goals is start oly lifting Jan 2013. So thats why ive started to practice oly lifting now so when I go all oly lifting, its not so foreign to me. I emailed a couple places in the area, and turns out there is an awesome place in Pittsburgh:

http://weightlifting.teamusa.org/new...tational/44638

I emailed the guy yesterday about training/coaching. Only bad thing is, not exactly close to where I live.

Squat - Cycle 5 - 5
warm up
5x140
5x175
3x205
work sets
5x230
5x265
7x300

No idea why but all of these sets felt heavy as hell. Was sick the past two days and still getting over it, maybe the cause? Variance.

Bench - Cycle 1 - 5
warm up
5x65
5x85
3x95
work sets
5x100
5x120
10x135

Reset my bench. went to http://www.strstd.com/ and plugged in 175 for 1 rep and it gave me my bench numbers. Pretty cool. Might be a little light on the reset, but thats probably a good thing. Actually, its a good thing for sure.

Pull

Chin-ups
5x5xBW

Chinese Rows
4x5x65 both arms

Had some serious bro-pump going on.

Was going to do some snatch practice but got to the gym a little late, so had to cut it short. Will probably do it on Wednesday.

I would wait for coaching and just start ASAP rather than wait, as it's easier for the coach to start you with a "clean slate" vs. working to eliminate bad habits. Either way, gl with oly lifting.

Thanks DT. I'll hold off on the oly practice probably, gonna try and meet with the coach this weekend I hope.

Front Squats
Based on 220 training max
warm up
2x5x45
5x95
work sets
10x110
10x130
10x155

Press
warm up
2x5x45
5x60
3x75
2x90
work sets
3x5x110

Not bad, should be able to get 115 no problem.

Push/Pull

Chin-ups
5x5xBW

Push Ups
3x10xBW

Did them like this:
http://www.youtube.com/watch?v=cYe4g...uHdN3wpKChw%3D

Chinese Rows
4x5x65 both arms

focused on back more, was too much arm action before.

Squats
10x145
10x175
10x210

Push Press
5x45
5x65
3x95
2x110
3x5x135

Power Cleans
3x95
3x105
3x115
1x135
1x145
1x155
1x165
1x170

Deadlift - Cycle 1 - 5
warm up
5x145
5x185
3x225
work sets
5x235
5x270
8x310

Did the same thing for my bench reset as my DL reset. went to http://www.strstd.com/ and plugged in 365 for 2.

Trip report time! From the Pittsburgh Sports Performance Center. But first some background...

Like I said above, in Jan 2013 I wanted to pursue oly lifting and I've been searching the area for a coach/training of some sort. I first conacted the guy in charge of:

http://umbergerperformance.com/

He emailed back and said they have bumpers and platforms, but wouldn't consider himself an oly coach. But there was one facility in the area that is a must for oly lifting, best in the pittsburgh area:

http://weightlifting.teamusa.org/new...tational/44638

I got in contact with the main guy, and he told me to come down to the gym last weekend, but had to help my brah with some stuff. The past week I've been trying to get a hold of him with no luck because i REALLY wanted to head down there. Yesterday around 5:00 I called with no answer, but I had hockey practice literally right down the road this morning, so I figured why not just stop by and see what happens. At least just look at the place.

Actual TR...
So I walk in, and I already love the place. As you can see in the pic on the site, the whole left side are platforms, and in the middle in the back there is another. Looks like a good setup for comps (the middle platform that is). Then the other side of the building is a boxers wet dream. I saw a ton of KB's too. Had a resident old dude there watching people lift and critiquing.

I was standing there with a lost puppy look on my face and one of guys comes up to me, and I told him I was looking for the owner blah blah. He wasnt there because he's down in Savannah for the masters weightlifting. But he had no problem setting me up, waiver forms and all that jazz. And after we bull**** for a while he said "well, wanna get started?". Was a little shocked, didnt know they'd dive right in.

Got my shoes, did some stretching. had no clue what to expect given I played hockey 15 minutes earlier, and lifted yesterday. We started with the snatch, since that was probably the lift so foreign to me. One of the first things he asked me:

"you watch the snatch video that glenn pendlay does?"
"yeah, many times"
"good, thats how I teach it"

we got started and it was going very well. cant say how nice it was to have someone there correcting form on the spot. the littlest of things too, unreal. one of my biggest hurdles (still need to work on this), transitioning from the pull to the jump. was getting it better towards the end. he said my pull looked excellent, floor to hip (guess its not that hard tho). But when it came time to jump I wasnt generating enough power, its like I was jumping but not jumping with power, if that makes sense. I was only using 40kg, still learning of course. We did some clean and jerk stuff next, but had to cut it short because they were closing up.

Loved it there, and wanna go back asap. I'll probably go back once or twice this week. I just wish it was closer to where I live. The trick is now, what I should do now. Finish this cycle of 5/3/1 and start an oly program? Not sure yet, I'll have to figure it out.

Going to a place like this is such a breath of fresh air compared to the norm. People cheering on a heavy squat, everyone coaching each other, and no one sticking their chest up at people for an ego boost. Its exactly what a gym should be.

Nice TR. Hope the new place works out well for you.

Didnt go to the oly gym. I still have a membership to this place until June, so need to use it up. Started out with doing some snatches with 95lbs. Didnt go great. I REALLY need to do some practicing with broomsticks/pvc pipe. At this point I'm doing power snatches, and I'm not sure if it matters at this point. I'll have to ask the guys at the gym. Doing full snatches or power snatches right now. I would think doing full snatch is probably better.


Squat - Cycle 5 - 3
warm up
5x140
5x175
3x205
work sets
3x245
3x280
5x315

Bench - Cycle 1 - 3
warm up
5x65
5x85
3x95
work sets
3x115
3x125
7x140

Pull

Chin-ups
5x5xBW

Face Pulls
10x70
10x70
10x70
10x80
10x80

Right hip flexor is being a bitch, holy mother of Zeus...

#1 fallacy of sunk costs
#2 you say at this point a lot
#3 pvc pipe ldo

at this point, yeah i do.

Went to the oly gym today..

Snatch
10x1x40kg

Still just practicing. Was nice to get feedback from the other lifters. Last one was my best one. I was torn between power snatch vs full snatch, and the one guy said to power snatch it and then OH squat it until it becomes more natural, so I'm going to go with that.

Front Squats
Based on 220lb training max
warm up
5x20kg
3x40kg
work sets
8x60kg
8x70kg
6x80kg

Press
warm up
2x5x20kg
5x30kg
3x35kg
2x40kg
work sets
3x5x52.5kg

Pull

Chin-ups
5x5xBW

Cleans
10x1x40kg
1x60kg + jerk

was feeling saucy at the end there. I'm noticing (and from what the guys are telling me) floor to jump is pretty much the same for snatch and clean. So my problems for both are there.

Starting next week I'm going to start a full oly program. Glenn Pendlay's beginner program:

http://www.pendlay.com/A-Training-Sy...ers_df_90.html

Good enough for Glenn, good enough for me.

There's like zero bro work in that program. No way I'm ever going Oly.

where there's a bro there's a way.

Squats
10x145
10x175
10x210

Push Press
5x45
5x65
3x95
2x110
3x140

fail city

Snatch
6x1x95

more practice

Deadlift - Cycle 1 - 3
warm up
5x145
5x185
3x225
work sets
3x255
3x290
6x325

Since I failed my push press did some dips and pullups.

Today I officially started my oly program, wooooo

Snatch
1x2x40kg
1x4x50kg
2xFx50kg (over extended, weight fell behind me on the first one and the 2nd fail was just lol)
2x50kg (1st was a little half assed, last one I was happy with)

Clean Pull + Hang Clean (2+1)
1x2+1x40kg
1x2+1x50kg

Right after this set, one of the guys asked me why I was doing pull, pull, then cleaning. He suggested (and the owner does as well) to do cleans for triples instead. Since I'm still learning, one of my bad points they said is my elbows getting under the bar are too slow, and not quick and this is a good way to practice that more. Said floor to hip action looked good tho

Cleans
1x3x50kg
2x3x60kg

Push Press
1x5x20kg
1x5x30kg
1x3x40kg
1x2x50kg
3x5x60kg

Last rep was grind city.

High Bar Squat
worked up to 3x5x110

I didnt plan on moving to high bar, but HalfSlant convinced me. Not happy with the 110, but I could def do 5x5 with that weight. For now, I'll treat it like SS and increase every WO, then TM like progression. Probably the weirdest part is just how it feels on the traps. Luckily one of the guys there went from low to high as well.

Complex

2 rounds over 5 minutes:
KB Swings > 10 pushups > KB Snatches > 8 pushups > KB Cleans > 6 pushups > Goblet Squats > 4 Pushups

****ing winded

forgot some BBV...

Brag: was told my squat looked picture perfect. Beat: they had a group training session for kids. Variance: light weight baby (literally)

make sure your getting enough 'push' in your pp.

also.... vids or none of this happened imo

Hang Snatch
did some warm ups first

5x3x50kg

Starting to feel better, and the full snatch is becoming more natural.

Clean and Jerk

40, 40, 50, 50, 50, 60, 65, 70, 70, 80

Had a semi ****ty lock out on the jerk for 80, but overall clean and jerk was feeling great.

Front Squat
1x10x20kg
1x5x35kg
1x3x50kg
1x2x70kg
3x3x92.5kg

Chin-ups
10,7,4 only took a minute for resting

Krocodiles
Left: 30x75lbs
Right:30x75lbs

sup bro

Wasnt the greatest session (kind of ****ty), but thats ok. Still a noob of course. Practice practice practice.

Snatch
Since I was hang snatching 50 last workout, I was expecting to do more here. However, Didnt go so great.

2x85lbs
2x95lbs
2x105lbs
Fx115lbs
1x110lbs -- failed the second one. was ****ing awkward today. lifting in my old gym and had to work in with people, but not on the platform and there was no room for anything, people in the way and ****. If i went forward i'd be tripping on the platform and if I had to throw the weight behind me, would be in someone's throat who was benching in the cage. I dunno was tilting me and caused me to lose some focus.

Cleans
Since my last c+j session went well, maybe got a little overzealous. And I also cant add. a week using kg, now back to lbs and I couldn't add lol.

2x135
2x155
2x165
Fx185 -- at this point I realized I couldnt add. Thought I was doing 10lbs more than I was, so when I threw on the 25lb bumper and felt heavy as ****, figured it out.
Fx175 -- should have just went back to 165 before trying 175
2x165
2x165

Neck Jerk
Never did neck jerks before, so was giving it a dry run.

2x45
2x95
2x115
2x135

really didnt feel great to lower the bar back down to the neck. Felt like it pissed of elbows and shoulders, so I switched to some regular jerks.

Jerk
2x135
2x135
2x145

High Bar Squat
2x5x45
1x5x105
1x3x150
1x2x200
3x5x250

Complex
2 rounds over 7 minutes:
KB Cleans > 10 pushups > KB Snatches > 8 pushups > KB Swings > 6 pushups > Goblet Squats > 4 Pushups

Hang Snatch
3x50kg
Fx50, 2x50 -- not sure, just a fluke i guess
3x50
3x50
2x55, Fx55
3x55 (PR? lol)

Clean and Jerk
2x70kg
2x70
2x70 -- pressed out on the 1st rep and the clean was ****ty
Fx70
2x70 -- power cleaned the first rep
2x70

High Bar Squat
2x5x20
1x5x45
1x3x70
1x2x90
3x5x117.5

felt heavy for sure, ffffuuuu high bar.

Dips (3x10), Chins (7,5,4) to end the workout.

sick pr bruh

Snatch
40kg, 40, 40, 50, 50, 55, 60, 60, 60, 65 (pr lol)

overall I was happy with this, and everyone said the 65 looked solid.

Clean
2x70kg
2x75
2x80
2x80
2x80

Press
2x5x20kg
1x5x30
1x3x35
1x2x40
3x5x53

Front Squat
2x5x20kg
1x5x40
1x3x50
1x2x70
3x3x95

Heavy.

Ended with some Pendlay rows, 3x5x75.