My training log

Fri 13/6

Snatch
Empty bar x 100000
30kgx3,3,3
40kgx1,1,2,2
45kgx1,1,1

C&J
40kgx3
50kgx3
60kgx2
70kgx1
70kgx1
60kgx1 - split jerk
60kgx1 - split jerk
60kgx1 - split jerk

Pendlay row - 60kgx10, 80kgx10,10

Bench - 60kgx12, 80kgx6,6

Death march - 2x20kg db, 40 steps x 2

Front and side raises - 5kg plate x 15,15


Snatch starting to 'feel' ok. I stole the death march from California Strength, felt like torture.

 
Mon 16/6

PSn
40kgx5,5
50kgx5,2
55kgx2
60kgx1
62kgx1
65kgxX
62kgx1
62kgxX1
62kgxX1
62kgxX1
62kgx1
62kgxX1

Snatch combo: Snatch dl + high pull + PSn x 2 (1+1+1 x 2)
40kgx1
50kgx1,1,1,1

Lots of fails on the PSn. Somehow felt more explosive immediately after a fail.

All I had time for before kids swim school. Hopefully get the rest done later tonight.
 
Tue 17/6

PC + J
40kgx5
50kgx5
60kgx3
65kgx3
70kgx2
75kgx2
80kgx1,1,1

PC
85kgx1
90kgx X,1,1,1

Dl + hang pc + fs + split jerk (1+1+1+1 x 2)
60kgx1,1,1,1

Snatch grip BTN
30kgx10
40kgx10,10

Snatch grip dl - 100kgx5, 120kgx10,10

Hammer curl - 20kgx10,6

Ring chins - BWx8,5

Shoulder front+side raise - 5kg plate x 10,10
 
That's some interesting lifting you have going on there, TTL. I like the complexes.
When you write this:
"Dl + hang pc + fs + split jerk (1+1+1+1 x 2)
60kgx1,1,1,1"
do you mean that you do the complex twice and that counts as 1 rep and then you do that four times?
Two sets of 10 @ 120kg for snatch-grip deads is pretty cool too. Are you using straps for those or hook grip?
 
Cheers Lol. I like the idea of the complexes and combos to increase TUT after the main o lifts. Whether it works time will tell...

With the combo you mentioned above, yes, I run it through one lift at a time, twice. And I did it four times after a short rest.

So, 1 dl then 1 hang pc then 1 fs then 1 split jerk and immediately run through it again. Rest and repeat.

From my understanding reading the interwebs, there is a difference between combos and complexes.

A combo is ie. 1 + 1 + 1 + 1 x 2 - 3

A complex is ie. 3 + 3 + 3 only once through.

I used hook grip first time doing the snatch dl, and straps the second. Gonna try to follow HST progression on assistance lifts.
 
Fri 20/6

Pendlay row - 60kgx10, 80kgx10, 90kgx8,8

Bench - 40kgx10, 60kgx10, 80kgx10,7+1+1+1

Chins - BWx10,10,10 - mixed grips

Dips - BWx10,10,10


That training session at work on Wednesday destroyed the top of my feet! I wore a new pair of minimalist shoes and after all the sprints that day my feet are very tender. So, no o-lifts today. Push supersetted with pull.
 
Mon 23/6

Hang p-snatch
40kgx5,5
50kgx5,5
55kgx3,2
60kgx1,X,X,1 - two fails and then a good rep.

Power snatch
60kgx1,1,1

Snatch complex - 5 snatch dl + 5 high pull + 5 hang p-sn (5+5+5)
50kgx1,1,1

Squat - 60kgx5, 80kgx5, 100kgx5, 110kgx5, 115kgx5

Landmine row - 55kgx12, 65kgx10,10

KB Sotts press - 16kgx12,12,12


I love the LM row. Feels like the lats are about to rip off.
 
Tue 24/6

Pc & jerk
40kgx5,5
50kgx5
60kgx3
70kgx2
80kgx1

Deadlift
70kgx5 - deficit
110kgx5 - deficit
140kgx5 - deficit
160kgx3 - deficit
180kgx5

Push press
40kgx5
60kgx5
70kgx4


Dreadfully pushed for time today. 30min sesh = 10min/lift.

Glancing over at Jester's log, decided to try deficit dl. Is it supposed to be easier? Felt great, maybe suits my tall lanky frame better.
 
I find it more 'natural'. I think the reason for this is that it forces you to stick your butt out properly (and if you aren't doing that, you are about to visit snap city).

What most people don't remember, is that your lower back (whole back, but let's say lower for the sake of discussion) and your hamstrings are fighting for control of the pelvis. And the back absolutely must win. If it loses, then you get flexion, a trip to snap city if you're lucky, and if you're not then it's a trip to busted out up city. Deficits will force you to tighten and hold your lower back, push yout butt out, get a better hamstring stretch and flexibility and the this carries over to conventional

In a nutshell, they;

a) expose any weakness your form has

b) force you to correct it

c) improve your positioning and form for conventional

d) absolutely improve your leg drive

e) have that improved leg drive carry over to your conventional

f) improve the most important part of the lift; break and rise


I'm not 100% that doing them all the time is the way to go. They definitely apply more tension across your lower back, and this is unavoidable (just as squatting 6 inches down vs full ROM will place different strain on the back, knees etc.)

If you're tall and have the gorilla length arms that come with it, then conventional is perfect for you anyway. If you have ridiculously long legs and shorter arms, then sumo is where you want to be. Given every law of the universe, the vast majority of us fall into 'average', and will be fine at either without particular leverage advantages. And deficits are what enable you and me to get more for our 'average' buck.

The other danger with deficits, is that they're approaching squat-ville. Not a bad thing per se, and you shouldn't change the way you lift, but it will unquestionably impact your squat form and quad recovery. OWL - less impact, other than the impact that affecting heavily used muscles even further will have. But squats will be affected something fierce if you're doing them properly (deficits and squats both).
 
Good write-up. Cheers. I'll keep playing with them. They felt as you said, natural. Maybe every second dl sesh. Tuesday conventional or deficit and Saturday snatch-grip.

Edit... OWL shoes and a belt will be the next thing I'll buy.
 
Wed 25/6

PSn
40kgx5,5
50kgx3,3
60kgx1,1,1
63kgx1,1,1

Snatch combo - high pull + hang snatch + PSn (1+1+1)x2
40kgx1
50kgx1,1,1

FS - 60kgx4, 80kgx4, 100kgx3,3,3

Chins - BWx10,10,10,10

Dips - BWx12,12,12,12


Again, a rushed w/o at work. Could gone higher on fs.
 
Nice dead session and P-Sn seems to be coming on too, TTL.
BTW, Jester is some kind of psycho-monkey with his suggestion of deficit snatch-grip deads. Do them in OWL shoes and I'll be amazed if you find anything about them easier than regular deads. They are brutal even with loads that you might ordinarily think of as warmups. Put in a pause just below the knee in both directions and you might actually hear your spinal erectors weeping!
 
Sat 28/6

C&J
40kgx5
50kgx5
60kgx3
70kgx2
80kgxX,1
85kgx1,1 - clean only

Snatch grip deadlift
70kgx5. - deficit
110kgx5 - deficit
130kgx10 - deficit
110kgx5. - deficit, 2 position pause (mid shin, above knee)


Absolutely no energy today. Felt flat. Starting to see a trend, night shift every second thu-sun is starting to effect me. Never thought it did, or to stubborn to give in to it. So I might have to reorganize my program for those weekends. Maybe lower the weight/do high rep stuff or something. Diet and sleep always suffer these weekends.

Thought I'd try the psycho-monkey/gorilla's challenge. Heavy but felt good. Then I tried the 2 pos pause. Wow!
 
Thu 10/7

Hang PSn
40kgx5,5
50kgx3,3,3

PSn
50kgx3
55kgx3,3,3

FS - 60kgx8, 70kgx8, 80kgx8

Pendlay row - 60kgx8, 70kgx8, 80kgx8,8

Arnold press - 20kgx8,8,8


Just got back from a nice little holiday. Almost two weeks off from lifting. Hot tip, if you ever in a hotel room and want to get some training in, chin ups hanging on a door work wonders. Done it many times and it felt great... Until I did something to my neck and spent a week having to hold my neck straight while getting out of bed, sideways. Anyway, one week on and it's still sore but training felt ok.
 
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