Lol's New HST Log

A Few Lifting Goals For 2013

Right now, I'm thinking I should be able to get these lifts if I can keep my consistency going:

Front Squat: 160kg

Back Squat: 180kg x 5

Clean & Jerk: 110kg

Clean: >110kg

Snatch: >85kg or bodyweight

Chins: bw+40kg x 5

I'm not going to set goals for deads and bench as I won't be working them often enough, but I will test them every couple of months to make sure they are not dropping off—I don't want that to happen.


Longer-term Goals

Front Squat: 180kg

Back Squat: 200kg x 5

Clean & Jerk: 120kg

Snatch: 100kg
 
With all the cleans you are doing, I am sure your Deadlift strength will be maintained.

Are you going to enter any olympic lifting contests this year? Any clubs around for that?
 
Sci said:
With all the cleans you are doing, I am sure your Deadlift strength will be maintained.

Are you going to enter any olympic lifting contests this year? Any clubs around for that?
Click to expand...

I'm definitely going to look into it. :)

It's not a popular pastime in my neck of the woods and most comps are hundreds of miles away.

My first challenge is to get my lifts up to a level that will make me competitive. Then I have to figure out which weight class to enter. With masters lifting they may lump all the competitors into one comp if there aren't many entrants.
 
Tue 01/01/13

First day of new year!

General Warmup
Lunges
Dislocates

Clean & Jerk
All reps from floor

5 x 20kg
2 x 40kg
1 x 60kg
1 x 70kg
1 x 80kg
1 x 90kg - managed to power clean this which is probably PR
1 x 100kg (220lb) - jerk was fine :)
1 x 105kg (231lb) - easy clean; just missed jerk to front
0 x 110kg (242lb) - just missed racking the bar but I know I'll get this soon!

Belted for all reps with 100kg or greater; knee sleeves.

My jerks need lots of work this year. I need to know that whatever I stand up with I can nail overhead.

Clean High-pull
5 x 110kg (242lb)
5 x 110kg (242lb)

Belted; no straps. Full triple-extension for all reps. Weight lowered to below knee between pulls, but held in hands the whole set so no grip reset.

Seemingly light compared to deads but these are much more ballistic, go way higher and are tough on hip flexors, hams, traps and calves, as well as hands!

That was more of a C&J test session than a workout but the final of World's Strongest Man is on TV and I really want to watch it. :)
 
Wed 02/01/13

My upper back is really sore after yesterday's high-pulls and C&J's. I'm also finding that all the tendons and connective tissues in my arms, shoulders and back are getting stressed and toughening up from catching and holding weight overhead.

General Warmup
Lunges
Dislocates
1k C2 row @ 26 spm in 3:55 - steady pace throughout.

Hang Snatch
All reps from high hang at hips
10 x 20kg
5 x 30kg
5 x 40kg
5 x 50kg

Hang Power Snatch
From high hang at hips
5 x 55kg - with straps, although they tore again.

Snatch
1 x 60kg - OHS after catch
1 x 60kg - OHS after catch
1 x 60kg - OHS after catch

Knee sleeves; no straps.

Chins
W/U: 10 x BW
5 x BW+20kg
6 x BW+20kg
6 x BW+20kg
7+1 x BW+20kg @ RPE 10

Met-Set: 15 x BW - slight kip for last few reps

Wanted to get 8 reps on that last weighted set but it wasn't happening so added a single after a short rest. Great back pump after that met-set.

Dips
30 x BW
25 x BW
25 x BW
20 x BW

100 total reps; about three minutes rest between sets. Great triceps, anterior delt and pec pump.

Notes
I haven't planned out a routine to get started on yet so I just picked a few exercises and backed the loads off a bit.

I may start on a 6-week Beginning Oly lifting program for Masters and see how I get on although, TBH, I've been doing ok for the past three months and I don't feel as if I've hit any walls yet. What I might do is extract the Oly lifting part of the program and blend in my own programming for some other lifts that I like to do. That way, I'll be skill training the O-lifts 3 days a week and then doing my own thing for 2/3 days a week. I know 6 days a week training is doable but I'll have to be careful not to burn out and be ready to drop back a bit if need be.
 
I measured my upper-arms tonight a short time after training, so they were still a bit pumped. My left-arm came out at between 16.5" and 16.75" and my right-arm at just under 17". I am carrying a bit of fat but not that much. I don't do any regular arm training but my arms obviously get worked hard from compound movements. I'm sure if I blasted them with curls and tri-extensions I could add a fair bit to those measurements. An 18" upper-arm would be pretty cool but I think I'd have to be quite a lot heavier to get them up to that size and I don't really want to have to pack on the necessary pounds. In any case, a lean 17" arm would be cooler than what I have now so I'll aim for that. :)
 
Thu 03/01/13

Lats and back still sore but no soreness from all the bodyweight dips which is a little surprising.
I'm backing the loads off a bit this week and will then build them up again. I was supposed to be having a few days away so I didn't think I'd be lifting this week. However, winter bugs have infected the people I was going to visit and so I'm staying home and if I'm at home I have to lift! :)

General Warmup
Lunges
Dislocates

High-bar Back Squat
WU: 10 x 40kg, 10 x 70kg, 5 x 100kg, 5 x 120kg

Work-Sets
10 x 130kg (286lb) @ RPE 8.5 PR
10 x 130kg (286lb) @ RPE 8.5

Oly shoes; knee sleeves; belted for work sets.

I had intended to do 2 x 10 x 120kg for worksets but as my warmups were feeling so good I decided to try 130kg. Both work sets felt really good. Got a PR for a high-bar set of 10 and then managed it again. I'm hoping I can get 10 with 140kg soon.

Bench Press
W/U: 15 x 35kg, 15 x 55kg, 10 x 70kg

Work-Sets
10 x 85kg (187lb) @ RPE 8
8 x 100kg (220lb) @ RPE 9.5
15 x 85kg (187lb) @ RPE 10

Belted & wrist wraps for all work sets.

I haven't benched for a while now so I thought I would give it a go tonight and see whether floor pressing had helped. I left benching 300lbs off my goals list because I didn't think I would be getting back to heavier benching any time soon. Well, tonight, my left shoulder felt strong and my reps were all really solid. Much less discomfort than any benching session since breaking my collar bone. Floor pressing has not only helped my shoulder recovery but at the same time my benching power has gone back up a bit! I think that beats all my benching from last year. I'm not back to my 2011 numbers yet but if I can keep my shoulder happy I will continue to pursue the elusive 300lbs.
 
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Lol said:
Thu 03/01/13

Lats and back still sore but no soreness from all the bodyweight dips which is a little surprising.
I'm backing the loads off a bit this week and will then build them up again. I was supposed to be having a few days away so I didn't think I'd be lifting this week. However, winter bugs have infected the people I was going to visit and so I'm staying home and if I'm at home I have to lift! :)

General Warmup
Lunges
Dislocates

High-bar Back Squat
WU: 10 x 40kg, 10 x 70kg, 5 x 100kg, 5 x 120kg

Work-Sets
10 x 130kg (286lb) @ RPE 8.5 PR
10 x 130kg (286lb) @ RPE 8.5

Oly shoes; knee sleeves; belted for work sets.

I had intended to do 2 x 10 x 120kg for worksets but as my warmups were feeling so good I decided to try 130kg. Both work sets felt really good. Got a PR for a high-bar set of 10 and then managed it again. I'm hoping I can get 10 with 140kg soon.

Bench Press
W/U: 15 x 35kg, 15 x 55kg, 10 x 70kg

Work-Sets
10 x 85kg (187lb) @ RPE 8
8 x 100kg (220lb) @ RPE 9.5
15 x 85kg (187lb) @ RPE 10

Belted & wrist wraps for all work sets.

I haven't benched for a while now so I thought I would give it a go tonight and see whether floor pressing had helped. I left benching 300lbs off my goals list because I didn't think I would be getting back to heavier benching any time soon. Well, tonight, my left shoulder felt strong and my reps were all really solid. Much less discomfort than any benching session since breaking my collar bone. Floor pressing has not only helped my shoulder recovery but at the same time my benching power has gone back up a bit! I think that beats all my benching from last year. I'm not back to my 2011 numbers yet but if I can keep my shoulder happy I will continue to pursue the elusive 300lbs.
Click to expand...

LOL what was your best PRESS btw.? 2/3 of bench?
 
thegentleman1981 said:
LOL what was your best PRESS btw.? 2/3 of bench?
Click to expand...

I can't remember so will have to look it up. It was def under 200lb because that's what I was aiming for but I don't think I was a million miles away: I'll guess it was around 80-85kg. My left shoulder still isn't up to heavy pressing yet but it is improving slowly. I can do jerks but my left shoulder is the limiting factor there too. I managed to hold 100kg securely overhead but if I try to press a heavy weight, part of the movement is uncomfortable and my shoulder complains afterwards.
 
Sat 05/01/13

More of a met-con today.

General Warmup
OHS with broomstick
Dislocates
Naked bar work

Hang Snatch
All reps from high hang at hips

10 x 20kg
5 x 30kg
5 x 40kg
5 x 50kg + 5 OHS after last rep

These were my warm-ups for the cleans to follow...

C&J
1 x 60kg - 2 jerks
1 x 70kg - 2 jerks
1 x 80kg

Cleans
30 x 1 x 85kg

Total time ~17 mins; first 20 reps in 12 mins.

My plan was to do 20 reps and see how I felt. Well, I got to twenty and knew I had a lot left in the tank so decided to carry on. Yes, I could easily have gone faster but I wanted to try to keep my form as tight as possible; so I reckoned on 30 secs between reps, which is just about what I did.
Most of these reps ended up being power cleans, with a few deep-squats added in for fun, because it seemed so light! Next time I try this 'short but sweet' workout I will add in jerks and/or use 90kg which will make this much tougher.

Just weighed myself: BW, fully-clothed, was 89kg so I suspect that 85kg is only just under my actual BW.
 
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Lol said:
I can't remember so will have to look it up. It was def under 200lb because that's what I was aiming for but I don't think I was a million miles away: I'll guess it was around 80-85kg. My left shoulder still isn't up to heavy pressing yet but it is improving slowly. I can do jerks but my left shoulder is the limiting factor there too. I managed to hold 100kg securely overhead but if I try to press a heavy weight, part of the movement is uncomfortable and my shoulder complains afterwards.
Click to expand...

Ai. I see.
Well if heavy pressing is not one of your goals than you shouldn´t bother with it. Hope you don´t run in trouble with the jerks though.
 
Tue 08/01/13

Away from base for a few days so first day back at weights since Saturday. Seems like ages!

General Warmup
OHS with broomstick
Dislocates
Naked bar work

Hang Snatch
All reps from high hang at hips
10 x 20kg
5 x 30kg
3 x 40kg - straps from this set
3 x 50kg
3 x 55kg
3 x 60kg
3 x 62.5kg - last rep
0 x 65kg - strap snapped on first rep
1 x 65kg - FF, good, FF
2 x 65kg

Hurt my left hand when the strap snapped. Will have to watch that.

C&J
1 x 60kg
1 x 70kg
1 x 80kg
1 x 85kg
1 x 90kg
1 x 90kg
1 x 95kg - press-out

High-bar Back Squat
W/U: 10 x 65kg, 5 x 95kg, 5 x 125kg

10 x 135kg (298lb) @ RPE 9 PR
5 x 135kg (298lb)
5 x 135kg (298lb)

Mike's Leg Rapers!
10 x 85kg (187lb)

Thought I would try these for a metabolic set to finish up. Pitched the weight fairly conservatively. Did them with ~1-2 sec pause in the hole. Mental burn! I really wanted to stand up after the 5th rep. Haha. Thanks for the idea, Mike.
 
Wed 09/01/13

Legs nicely sore all over after yesterday's squats. Traps sore too.

General Warmup
Lunges
Dislocates
500m C2 row: 1:43 @ 28 spm
25 push-ups

Bench Press
W/U: 15 x 35kg, 15 x 55kg, 10 x 75kg

Work-Sets
5 x 105kg (231lb) @ RPE 9
5 x 105kg (231lb) @ RPE 9
5 x 105kg (231lb) @ RPE 9.5
9 x 95kg (209lb) @ RPE 9.5 - met-set; little too heavy as I like to get at least 10 reps for this set

Belted & wrist wraps for all work sets.

Chins
W/U: 10 x BW

4 x 30kg (66lb)
4 x 30kg
4 x 30kg
3 x 30kg
3 x 30kg

15 x BW - met-set; last few reps with a bit of a kip

For my weighted chins I weighed in at 273 lbs, all inclusive.

Push-ups
30

Annoyingly, right shoulder was feeling uncomfortable after benching so I finished up tonight with a high-rep set of push-ups to get some lactic acid goodness in that area.
 
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Thu 10/01/13

Not feeling up to much tonight. Right shoulder had been bugging me all day so I decided not to do any snatching but to focus on some clean & jerks instead.

General Warmup
OHS with broomstick
Dislocates
Naked bar work

Hang Clean + Jerk
All reps from high hang at hips
5 x 20kg
5 x 40kg
3 x 50kg
1 x 60kg - 2 jerks
1 x 70kg - 2 jerks
1 x 80kg - 2 jerks
1 x 80kg
1 x 90kg
1 x 100kg (220lb) PR

Thought I would try for a PR from the high-hang as it was feeling doable. Pleased I got it because it's a 5kg PR.

C&J
1 x 105kg (231lb) - matched old PR
1 x 105kg (231lb)
1 x 106kg (234lb) - PR clean but press-out for jerk
1 x 106kg (234lb) - PR C&J
1 x 107kg (236lb) - PR clean but not my best catch and then jerk failed to front

Nice little improvement in these tonight. Nearly all my jerks were better. The fractional plates are so useful for Oly lifts as every PR, however small, is a boost.

Only 6.5kg more required until I hit 113.5kg (250lb). 107kg is 76% of my current front squat 1RM. As my technique improves, I hope to be able to push that up to 80% or even a little higher. I'll need ~170kg (375lb) front squat if I'm going to get >= 300lb clean. It's not happening any time soon, so it's a longer-term goal.

Front Squat
W/U: 10 x 70kg
10 x 90kg (198lb)
12 x 95kg (209lb)

I intended to try for 15 reps with 95kg but legs felt tired after only 8 reps so decided to stop a bit early. Not sure whether to back squat tomorrow or on Saturday? I'm a day out of sync so I may squat again tomorrow night.
 
Lol said:
Tue 08/01/13

Away from base for a few days so first day back at weights since Saturday. Seems like ages!

General Warmup
OHS with broomstick
Dislocates
Naked bar work

Hang Snatch
All reps from high hang at hips
10 x 20kg
5 x 30kg
3 x 40kg - straps from this set
3 x 50kg
3 x 55kg
3 x 60kg
3 x 62.5kg - last rep
0 x 65kg - strap snapped on first rep
1 x 65kg - FF, good, FF
2 x 65kg

Hurt my left hand when the strap snapped. Will have to watch that.

C&J
1 x 60kg
1 x 70kg
1 x 80kg
1 x 85kg
1 x 90kg
1 x 90kg
1 x 95kg - press-out

High-bar Back Squat
W/U: 10 x 65kg, 5 x 95kg, 5 x 125kg

10 x 135kg (298lb) @ RPE 9 PR
5 x 135kg (298lb)
5 x 135kg (298lb)

Mike's Leg Rapers!
10 x 85kg (187lb)

Thought I would try these for a metabolic set to finish up. Pitched the weight fairly conservatively. Did them with ~1-2 sec pause in the hole. Mental burn! I really wanted to stand up after the 5th rep. Haha. Thanks for the idea, Mike.
Click to expand...

Impressive lifting, good sir. And yes, the "leg rapers" as I call them are pretty brutal.
 
thegentleman1981 said:
think saturday sounds better. One day off with much food can do wonders!
Click to expand...

Yup, think I'm going to skip tonight altogether as I've had a mentally draining day and not enough time for proper meals. My back and legs are well-done so a night off should make for a good session tomorrow.
 
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Read this post by coach Glenn Pendlay:

http://www.pendlay.com/Training-for-the-Supertotal_df_89.html

It seems like a good set-up for Oly lifts and the power lifts. I'm thinking of training along these lines for much of this year. I'm also mindful that benching seems to be the most destructive lift I do in terms of discomfort afterwards compared to any other lift. I may stick to floor-pressing and only bench occasionally.
 
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Lol said:
Read this post by coach Glenn Pendlay:

http://www.pendlay.com/Training-for-the-Supertotal_df_89.html

It seems like a good set-up for Oly lifts and the power lifts. I'm thinking of training along these lines for much of this year. I'm also mindful that benching seems to be the most destructive lift I do in terms of discomfort afterwards compared to any other lift. I may stick to floor-pressing and only bench occasionally.
Click to expand...

It would seem wise for you to do dips or some other Pressing movement other than benching on Mondays, since benching tweaks out your shoulder. Other than that, I think the program is perfect for you.
 
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