3/25 PM

8 hours sleep

LBS

Clean
2x5x45,3x135,2x185,2x225
245oo,265oo,275oo,285o,295xxx
3x1x275, 60s rest

Snatch
2x10x45,3x135,2x155,2x175
185oo,205oo,215oo,225oo,235xxx

So it seems like you just c&j/snatch every day nowadays. Sometimes squatting.

Do you do any complexes or work on other stuff ever?

Do you find it to not be worthwhile?

What's your warmup like?

I ask because I really like the simplicity of what you do and would probably like to eventually stick to a program like that for myself once I get going. Probably thinking too far ahead here, though.

Freddbird would love to answer your questions. Unfortunately, your pic links are still broken in the LC so I don't see how he can help? Quite sad.

Ya pretty much. I was doing some strength work (bench, ohp, Pendlay rows, pullups), but I was having issues with recovery so I cut them out. I think I need to do more Pendlay rows though.

My oly programming is essentially a DIY Bulgarian and I would not recommend it for you at this point. Maybe once you can clean 225+ with regularity would you consider this style of programming. The main reason being is that you really need to drill in solid form.

I squat 3x a week following The Big Texas Method, but I'm on week 12 there and will be testing my maxes next week. I'll switch back over to Bulgarian after I get some new maxes.

No specific complexes with any regularity. Integrating complexes into programming revolves entirely around how far out you are from competition. If >4 weeks, sure do some complexes; if <4weeks, no complexes. Sometimes I'll do them when bored and I want to try something new too. I do occasionally do partial lifts such as high hang snatch but I don't really note them since it's all lower weight stuff trying to get me warmed up for getting in the hole.


A basic primer for creating a good warmup that I try to loosely follow: The 6 Characteristics of a Good Dynamic Warm-up

My Actual Warmup:

Eric Cressey Foam roll (soft tissue work)
www.youtube.com/watch?v=8caF1Keg2XU

Ankle Mobility stuff from here(single joint ground)
http://www.thestrengthagenda.com/201...-squat-part-2/

Hip Warmup (multiple joint ground)
www.youtube.com/watch?v=t0gjbcYXz0c

Russian Joint warmup (single and multiple joint standing)
www.youtube.com/watch?v=2k_iDA5bZFo

Don't know what this is called but usually do a couple sets of 5 with the bar, then throw on 25s and do some more sets of 5 to get comfortable and stable in the hole:
www.youtube.com/watch?v=Li-2z4vosfc

Then I'll start with an empty bar and do what you see logged ITT>

FreddyBBQ: That is an awesome post. So helpful. bookmarked it! ty

Yeah, right now my clean is like 175 and looks fecal. Form sucks. it'll get there. I know I'm far off from any kind of programming like what you do but I'm still intrigued. I like to set goals/plans for myself and one of those is to be doing something like what you do w/ regularity.

complexes: yeah they are fun and they seem helpful. And not just complexes but partial lifts and lifting from blocks as well. I guess it would probably take a good coach to be able to drill down to your weakness so that you could focus on it some more, though.

Excited nonetheless

3/26 PM

7 hours sleep, but was dragging ass and felt very tired all day. Even decided to make a double espresso for preWO but it didn't seem to add much to the workout.

LBS

Front Squat
2x3x135,2x3x185
3x3x225

C&J
10x45,3x135,2x185,2x225
245oo,265oo,275xx

Ehh?? I was pulling it high enough, just not even trying to get under. Blame it on being lazy and tired.

OHP
5x45,5x95,4x135,3x155,2x175,1x195(PR),1x200(PR)

Wasn't that happy with the quick lifts, so I decided to do the strength work that the class was doing and ended up hitting a PR. Good thing I haven't done OHP for about a month. gainz lelz

http://youtu.be/3wKon40dxX8

Why FS light before going for C&J PRs? Seems counterproductive.

I'll tip my hat at that OHP. You're a beast.

Sick press.

I'm on a deload week for squats, so they were just used as an extended part of my warmup. 275 is 40# under my C&J PR, just a bad day imo.

Thanks.

3/27 PM

9 hours sleep
LBS

Stretching
30min class to help mobility. Basically just a bunch of static stretches. I know it's better to do this after, but the class runs at 5:30 and I showed up at 5:25, so figured it's better than nothing, could be wrong.

Snatch
10x45,2x135,2x155,2x175
185o,205o,225o,235xxxx



C&J
5x45,2x135,2x185,2x225
245o,265o,275o,285xo,295o,305xx

Not happy with snatch, but C&J didn't suck for a change of pace. Should've caffeinated during/after the stretching class for optimal performance. Oh well, 236 total isn't so bad. Just need to add 41kg when peaked. Sighduck.

3/28

5 hours sleep

Did not even lift. Was dragging ass all day and got a headache (not a tension one) at the end of work. Decided to just go home and sleep.

3/29 AM

11 hours sleep

LBS

Deathlift
5x135,3x225,2x315,1x405,1x515 (PR)

Flew up imo. Assani backed it pretty hard, so I didn't go any heavier but still a +15# PR. Why do people DL regularly?

Not all of us are blessed enough to not do the lifts and get magical prs!! Nice pull!

You're a sicko. Awesome PR!

You could easily argue Fredday DLs more than anyone in this forum. He only olys which starts with the DL. Speaking of, when's this thread going to remove the parenthetical portion?

1x515 (PR)

Freddybird da hero

because

BTM approved warmups. Nice lift.

Thanks all! Hopefully I'll get a video when I DL heavy again in a couple months.

Fair statement, at least when it comes to frequency.

Def true. I need to remember to keep doing Pendlay rows. I'm also thinking about doing some sort of heavyish tempo DL to increase time under tension.

3/31 PM

9 hours sleep

LBS

Front Squat
5x135,3x185,3x225,2x275,2x315
345o,365o,395o (+20 PR),405x

http://youtu.be/yLyARq9H8B8

Yay! End of 13 week squat cycle added 50# to my front squat. No more squatting this week and probably taking Thursday off so I can attempt PR back squat on Friday.

Clean
2x2x135,2x185,2x225,2x245
275o,295xxx,275ooo

Wow, sick squat. What happened on 405, just lose back extension?

Nice squat. Now for the matching clean to go with it...

What squat cycle were you doing?

I'm sure the right foot movement during descent didn't help.

395 FS lol. Fredderick is a behemoth. Awesome job man. What do you weight these days?

ETA: now I see the 197 in the whiteboard thread. lol. Holy **