8-24-10

Squat
119x5x2
119x4
+1kg next time i think


Press
53x5x3

Chin ups
7,5,3,2

GHR
6,4,3

8-27-10

Clean and Jerk
40x5
50x3
60x2
70x1
75x1
80x1
85x1
87x1
88x1+f

Clean
92x1
100xf
97x1
100xfx3 sdfasldkfjalskdiuj

Snatch
40x3
50x2
55x1
60xf behind
60x1
63x1
65xfx2
65x1

HB squat
50x5
70x4
90x3
110x2
130x1
132x1
135xf horrific crash, bar went to the wall.
110x3x2

GHR
6,5,3
abzzzz

Good workout to conclude my oly experience (for now). Was a little over 3hrs. Disappointed not to clean 100kg though.

Moved back to school so everything after this will be in lbs and I don't have bumpers or a coach so I'll hold off on my oly lifts for few months. Deloading the next few workouts, not going to log. I'll do some low volume moderate intensity workouts this week. Will start PPAN a week from today and continue logging. I might be able to incorporate rack jerks, one of our squat racks has these huge rubber padded safeties that I could drop the bar on without making much noise or causing any damage.

Tentative programming template, based off of PPAN.

Day 1
Squat
Press
Powerclean

Day 2
Light front squat
Rk. Jerk 5 doubles? 10 singles? 5 triples? not sure on reps
Deadlift*

Day 3
snatch 5 light doubles?
Squat
Press


* When/if i can't dl every week i may substitute in snatch pulls or snatch dls. I know ppan calls for dling only once every 2 weeks.

I don't think I should bother with benching anymore. I'm way better at benching than I am at pressing and I suspect the press has a lot more carry-over to the jerk than the bench, despite what the olympic lifting purists/Andrew Charnigas say. Maybe they're right that pressing will actually make you worse at jerks for elite athletes, but I think they're full of **** when it comes to noobs like me. Even if I'm wrong about that, I'm so godawful at pressing that it probably makes sense to focus on it for a few months, even at the expense of benching. Wednesday seems like the perfect day for rack jerks since I'm squatting light and because jerking the same day as dling doesn't seem to negatively affect deadlifting nearly as much as heavy squatting. The gym staff is totally cool with me using one of the power racks as jerk blocks and if they change their minds I can always drop it on my shoulders instead of being a vagina.

I'll snatch before squatting on day3 and I'll load very conservatively. I'm so much worse at snatching than squatting that I doubt it'll cause enough low back/leg fatigue to adversely affect my squats, especially if the loading is light. I need to choose weights I'll very rarely miss anyway because if I miss and drop it I'll get yelled at by the staff or kicked out.

Alright, now awaiting Thremp telling me a mentally retarded chimpanzee could have devised a better program than this. Who else has thoughts and suggestions?

09-05-10

Squat
wu
260x5 misloaded, still easy
250x5x2 +7.5 next time

Press
115x5x2 +2.5 next time
115x6+2 push press+1 jerk

Clean and jerk
a whole bunch of singles up to 170

Powerclean
155x5x3 easy +5lbs next time

Ghetto GHRs, chins, dips

Great workout, felt very refreshed after the deload week. Definitely prefer it to taking a whole week off and having my lifts go to ****. My gym has a 45 degree hyper bench but no normal glute ham bench. I was told by my coach this summer that the 45 degree is absolutely useless and nobody should ever use it. I tried doing ghetto ghrs using the lat pulldown machine but they were very ****ing hard compared to regular ones, could only do sets of 3 and I cramped up pretty hard. Should I just use the 45 degree and add weight behind my head?

Depending on the set-up, some seated calf raise machines could work, though that obv depends.

never thought of that, I'll give it a try next time.

9-07-10
Front squat
up to 225x1

Rk. Jerk
145x3x4
Conditioning was limiting factor, weight went up pretty easy, just really tiring.

Power clean up to 185, clean pull up to 275
Deadlift
300x5
very easy not having squatted beforehand, probably go up 15-20lbs next time.

I got really drunk a few hours after the workout and still am. fuuuuu

Natural glute-ham raise, or one of these hacks:
http://www.squidoo.com/glutehamraise

09-09-10

Squat
wu with overhead squats up to 150 then standard bs warmups
257.5x5x3 easy, probably good for a 5x5.

Press
117.5x5x2
117x5+1push press+1 push jerk Presses were difficult, needed some layback this time.

Powerclean
157.5x3x5

chins, dips, 45 degree weighted hypers

**** snatching.
This workout involved lots of shouting. I also started icing my knees often the past few days, has made a big difference.

I'll give some of those ghr variations a try next workout, hams were still a little sore from dls.

Do you use the same grip for your presses / push jerk?

No, had to adjust it but did so without racking. My normal jerk grip is wider than my press grip+ the elbows are forward a bit more but not as forward as in the front squat rack position.

Made it through without missing anything today, but still felt kinda crappy and everything was hard/low WIM

Squat
oh squat up to 150
262.5x5x3

Press
120x5x3 first set was an abortion form wise and hard, 2nd was easy, and 3rd was a little hard

Powerclean
160x3x5

skipped all accessories, might have hammered them all too hard last week.

Also I was recently told it's a safety hazard for me to ever put weight over my head outside of the squat rack so I guess no snatching in this gym ever? The ****s who work at my gym are painfully stupid. Rack jerks and press are both still fine though. I'm going to be wayyyy better at c+j than I am at snatch when I finally graduate and settle into a real gym.

hey why not just keep doing the GHR on the lat pulldown? just cause they are hard and you only do sets of three is not an argument against them.

You're pretty much right, I'm just being a bitch in general. I guess negative only and "self assisted" reps like in the videos could work after the first few reps too.

Week 2 day 2

Front squat
up to 230x1

Jerk
150x5x3 very easy, +7.5 next time

Power clean up to 185, clean pull up to 275
Deadlift 310x5 easy but grip was slippery

Chins 5x2

Abs and foam rollin

Started the workout with low WIM and bad sleep/average nutrition. Everything felt very easy, but I felt very removed and indifferent.