Lol's New HST Log

A little musing...

If I am able to compete later this year and I am able to make an 85kg snatch and a 110kg C&J for a total of 195kg, @85kg b/w, that would give me:

Sinclair 233.032
% of World Record 49.492
Sinclair-Malone-Meltzer 289.659
(SMM - Over 30's Age Corrected Sinclair)

If I was able to make 90 & 120 for a total of 210, that would give me:

Sinclair 250.957
% of World Record 53.299
Sinclair-Malone-Meltzer 311.940

Based on a front squat of 140kg, and on known averages, I should, apparently, be able to manage the following numbers for a range of lifts (although, age has not been taken into consideration and speed-under-the-bar definitely decreases with age):

Estimated Lifts Using Best Front Squat
Total 226
Snatch 100
Clean and Jerk 126
Power Snatch 82
Power Clean 103
Power Jerk 119
Front Squat 140
Back Squat 163
Pull 169

A total of 226 is rather a stretch of the imagination, but interesting. nonetheless.

British Masters Qualifying Standards for Men in the 50-54 age group requires a total of 145 for 85kg weight class and 152kg for 94kg weight class (or >205 SMM, I think). So, even if I got a bit heavier than I am now, I could still qualify and compete as a 94.
 
Wed 15/4/15
Shed workout - 9pm

Warmup
5 min stationary bike
Band dislocates
40 kg clean & jerks

Bench (kg)
W-U: 40/10 50/10, 60/10
70/5, 80/5, 90/5
100/5,3,3,4
Wrist wraps; no belt

Pendlay Row (kg)
W-U: 70/10, 90/5
107.5/5,3,3,3
117.5/2,2+...
107.5/2+...
100/5
Last three sets performed as a drop-set
No belt

Notes
Not exactly brimming with energy tonight but at least I got something done. Better than nada.
Rows with 140 kg seems like a good goal.
 
Fri 17/4/15
Friend's gym - 7pm session

Warmup
Band dislocates
Air squats

Press (kg)
40/5
50/5

Push Press (kg)
60/5

Split Jerk (kg)
80/3
90/3
95/2
100/2 - PR
Belted

Front Squat (kg)
W-U: 40/10, 60/5, 80/5
90/5 - LRP
100/5 - LRP
110/5 - LRP
120/3
125/2,2
90/12 - met-set
Belt & sleeves for all sets > 100kg

Notes
First time jerking 100 for a double. Might have been good for a triple but didn't risk it as space to dump the bar was limited.
Front squat doubles with 125kg (275lb) felt pretty good. 130kg for a double is in my sights now.
 
Been doing lots of travelling and have picked up a wretched virus—probably from the theatre the other night as there was a woman sitting behind me full of cold.
I have learnt that it's best to sit these things out rather than try to press on with training. So this is my enforced SD. Attempting to continue to eat at maintenance cals, even though I'd rather be sipping hot ginger, lemon and honey drinks.
 
Tue 28/4/15

Home gym - evening session

Front Squat (kg)
40/10
60/10
70/10
80/10

Notes
Have beaten the virus but have been left feeling like I've been steam-rollered.
80kg felt more like 100kg. Couldn't face anything else after squats but glad I did something. Felt a bit better for about 10 minutes afterwards.
 
Tue 28/4/15

The Shed - evening session

Warmup
5 mins on stationary bike
Band dislocates
2.5kg plate wrist rotations

Split Jerk (kg)
40/5, 45/5, 50/5, 55/5, 60/5, 70/5
75/3
80/3
85/3 - loose belt from here
90/3,3,3
Paused all reps up to 80kg

Front Squat (kg)
90/12
Belt; sleeves

Pendlay Row (kg)
60/10
80/10
90/5,5,5

Notes
Still feeling weak. Had thought I would just do jerks as they don't take too much out of me, but once I was fully warm I thought I'd do a bit more.
One set of squats was enough.
I currently have a rhomboid in spasm so I figured some rows may give it something to think about. I'm using a massage ball on it too which is less than pleasant but is helping.
 
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For the upset rhomboid - high rep (15+), light weight face pulls might really help, Lol. I had a similar issue and that seemed to calm things down. Same thing with super strict BB shrugs.
 
Cheers, Tim. Will try some face pulls tmrw. May have to improvise as no access to cables or machines at the moment. I have used a band attached at eye-level before. Will give it a go in the morning.
 
Fri 1/5/15

The Shed - 8am session

Warmup
5 mins on stationary bike

Deficit Deads (kg)
W-U: 100/10
120/5
130/5
140/5
150/5
160/5,5,5
Oly shoes=1" deficit;
Sleeves; no belt; hook grip

Notes
Chest feeling less congested this morning. Thought I'd see how I coped with some deads. Deadlifting in O-shoes makes it that bit harder to break the bar off the floor. I count it as equivalent to a 1" deficit.
Last three sets at 160 were not easy. The final set took more effort than I really should have given it so soon after having a virus. Decided to call it a morning and get some breakfast.
 
I see that Candito got his 7-plates-a-side (306kg) deadlift today. Sumo, I know, but still a fine pull. Insane at his b/w (around 85kg).
 
Sat 2/5/15

Sore as heck after yesterday's deads.
Stuffed my fat face all day to take my mind off it.
Ordered a new O-bar (on special offer) and a couple of 15kg bumpers for "The Shed", so I will finally be able to do some bar-slamming and deads up to 190kg when I'm there. :)
 
Mon 4/5/15

Home gym - short late evening session

Warmup
500m C2 Row: 1:50.5, 26 SPM
Band dislocates
Nekkid bar work

Snatch (kg)
W-U: 30/5, 40/5, 50/5,
60/5
70/5 - PR
75/3
Straps from 60kg

Split Jerk (kg)
75/5
Bar cleaned

Notes
Still feeling fatigued after the virus so I was surprised I managed a PR for a set of 5 in the snatch. The first two reps always seem easy but the last rep is much tougher.
 
Wed 6/5/15

Home gym - short pm session

Warmup
Band dislocates
Nekkid bar work

C&J+J (kg)
40/2 - 5 jerks
50/1
60/1
70/1
80/1
90/1
100/1
Successfully made 2 jerks for each clean.

C&J (kg)
105/1,1,1

Clean (kg)
105/1,X,X

Pendlay Row (kg)
105/5+1,1,1,1,1
Myo-rep style set

Notes
Fatigue set in after three C&J's @105. Managed one more clean and then I ran out of will. Switched to rows instead.
 
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Thu 7/5/15

Shed workout - short pm session

Warmup
Air squats
Band dislocates

Front Squat (kg)
W-U: 40/5, 50/5, 60/5, 70/5
80/5
90/5
100/5
110/5,5,5 - belted
Sleeves throughout

Notes
First post-bug squats. 110 was tough enough so stayed with that for work sets. Traps were crammed full of DOMS following yesterday's cleans and jerks and back was nicely sore too.

New bar and bumpers have arrived at The Shed. Bar seems like a well-made piece of kit for the money. Hoping it won't bend out of shape too quickly. Not going to be slamming it à la Jon North as I want it to last.
 
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Thu 7/5/15

Shed workout - 8 pm session

Warmup
5 mins on stationary bike
Band dislocates
Nekkid bar work - muscle snatches, presses, OHSs etc.

Snatch (kg)
W-U: 40/2, 50/1, 3
60/3, 70/2, 72.5/2 - straps
OTM
75/1,1,1,1,1, 1,1,1,1,1, 1,1,1,1,1 - 15 total reps
No wrist wraps; no belt; no sleeves

Push Press (kg)
40/15
50/15
60/10
Mainly for metabolic work

Notes
This workout was performed after a night of very little sleep (~2 hrs) and consequently I was not feeling up to much. Legs and back were sore and probably fatigued going into this session.

Wanted to do something with the new bar but didn't have the energy for C&J, so snatch it was.

Not included in the On-The-Minute reps with 75kg were about 5 failed reps. These were reps that I caught a little forward and wasn't quite able to stabilise.

The new bar feels good in the hands; the knurling is well cut and is not too hard on the hands. It spins quite well as it has needle bearings rather than bushes. After its first session, it's not perfectly straight: spinning the bar shows the sleeves wiggle a little. Hopefully, this won't get any worse or I'll be sending it back.

Adductors and traps noticeably sore as soon as I finished.
 
Sat 9/5/15

The Shed - 8pm session

Deadlift (kg)
W-U: 40/10, 50/5, 60/5, 70/5, 90/5
110/5, 130/5, 140/5
160/3
170/2
180/2, 1 ,1 - belted from here
185/1
190/1
Regular pumps, belt; hook grip

Bench Press
W-U: 40/10, 60/10, 70/10
80/10,10,10 - last rep paused
Wrist wraps.

Notes
190 used up all the available weight in the shed tonight. It went up fairly slowly though, so I won't really need to lift more for a while except for fun. It'd be nice to pull 200 again.
 
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Lol said:
I see that Candito got his 7-plates-a-side (306kg) deadlift today. Sumo, I know, but still a fine pull. Insane at his b/w (around 85kg).
Click to expand...

Very impressive pull, especially when you consider that floor he's pulling from.

1. It's probably costing him between 8 and 15kg I would think.

2. Damned if he isn't going to eff up his knee pulling on something cushioned.
 
Jester said:
Very impressive pull, especially when you consider that floor he's pulling from.

1. It's probably costing him between 8 and 15kg I would think.

2. Damned if he isn't going to eff up his knee pulling on something cushioned.
Click to expand...

He almost had 700lb too and he's still in the junior division. Exciting to see where he'll be in a decade.
 
TangoDown said:
He almost had 700lb too and he's still in the junior division. Exciting to see where he'll be in a decade.
Click to expand...

Sooner or later I would like to see him add some weight (not necessarily LBM) to see where he can really go in a pure strength context. Very good leverages for all but deadlift, and that doesn't matter so much when sumo is always an option for shorter guys.
 
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