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Yes, of course, that is why i said to LBSS there is no obvious reason why i don't HPC the third day too. The only one could be a fear that i will break myself on the way. HPC is a violent movement and i am too old for that shit.
I will AREG it on the way, if i feel my technique has caught up i will add some 'real' cleans in the assistance day too. Or spread the assistance drills before the actual cleaning all days, that sounds good too.

Ok, here we go!

9 March 2015

Bodyweight@session : ~86kg
Soreness : VMOs 4/5 , quads and hamstrings 3/5 , shoulders and lats 2/5
Injuries/aches : left neck hurt a lot yesterday out of nowhere. Felt more like a 'spasm' than a pull. Weird, NSAIDed it all day, much better today.
Also managed to smash my knee on those short marble poles at the pavement edge. Got some bruising and swelling but iced it and it also seems to retreat.


[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Week #1 , workout #1

HANG POWER CLEAN:
5@20kg
3@30kg
2@40kg
1@50kg
0@60kg
3@40kg
3@40kg
3@40kg
-Weak. Had no hope to clean 60, 50 was already challenging. Neck bugged a bit, knee too.

HIGH BAR FULL SQUAT:
MSEM : 6x1@90kg
MEBM : 20@60kg
-Neck hurt more here, at the hole. Knee too. 90kg was light on back and legs but the whole movement was unstable, i don't know why.
I love MEBM with passion. Destroys legs, also has that mental element, like 'stop whining, forget the pain, take 2 breaths and sink again'. Also feels like it hits VMOs hard, gotta love that too.

BENCH PRESS:
12@55kg
8@55kg
7@55kg
Total = 27 reps
-Nice. 45s breaks is so short.

DEAD HANG PULLUPS:
7@BW
5@BW
4@BW
Total = 16 reps
-4? LOL. I don't see me EVER getting to 25 reps with 45s breaks but hey, I'll try!

STANDING CALF RAISE:
30@BW+50kg
22@BW+50kg
21@BW+50kg
-Hard. I managed 3x30 before leaving for ski, feels far away from it now.

Ok, the plan:
The three major limitations are : basketball every Thursday , gym closed every Sunday, one full rest day needed for my rusty old body.
Major focus : Become 'functional'. Make hang power clean the main lift, while maintaining squat. Improve mobility, fitness and body composition.
Diet plan : hm. I said i'd start a cut but i am not ready yet. I will use bulking for gym days and cutting at other days ( 3 vs 4 ) , hopefully this together with the increased activity will lead to a nice re-composition ( most probably some small weight loss too as the total weekly balance is negative ). I will turn it to a full cut eventually but not yet.

Monday:
Hang power clean: Build up to heavy single, back off 2-3 triples.
Squat : MSEM 4-6x1@90% + MEBM ( 20RM )
Bench : Lance method*
Pullups : Lance method
Calf raise : 3x30

Tuesday:
1 mile run
Tempos
Jumps ( toddday progression )

Wednesday:
Hang power clean: 5x3 , comfortably not missing any reps.
RDL : Lance method
BB lunge : Lance method
Upright rows : Lance method
Biceps : Lance method
Triceps : Lance method

Thursday :
Full court bball

Friday:
Longer run ( start from 2,5km , build up to 5km or more, keep it under lactate threshold )
Jumps ( toddday progression )

Saturday:
Hang power clean : assistance ( muscle cleans etc )
Front squat : 3RM + back off ~10RM
Overhead press : Lance method
Bent over rows : Lance method
Seated calf raise : 3x20

Sunday:
rest

*Lange method : 3xF , 45 seconds rest between sets, advance when total reps >= ~25 : Click here for the complete article on Lance's performance blog
Very excited about it, feels very ambitious and well rounded on paper. Thoughts/objections?

---

RESULTS ( 20 weeks ):

BW : ~87kg ----> ~84kg ( average wet weight at session )

HANG POWER CLEAN : 55kg max ---> 65kg max ( PR )

SQUAT : Played around with it a lot, front squats, paused, MSEM, MEBM, 3RM etc.
Was improving each one but can't report an overall progress.
Only at half squat that i did consistent : 5@110kg ---> 5@140kg ( PR )

RDL : 3x8@85kg ---> 8-8-7@90-95-100kg

BENCH: 12-8-7@55kg ---> 10-7-6@62,5kg

PULLUPS : 7-5-4 ---> 8-7-6 ( PR )

DB ROW : 12-10-8@30kg ---> 10-10-10@36kg

UPRIGHT ROW : 10-10-8@30kg ---> 4x10@35kg

And last but not least, the jumps:
SVJ : 26'' ---> 27''
Dropstep : 30'' ---> 30'5''
1-Step : 30'' ---> 31''
2-Steps : 29'' ---> 31''
3-Steps : n/a ---> 31,5''

Great success overall, absolute strength increase in everything with a 3kg weight loss too.
A few lifetime PRs in there, season PR in all jumps.
Wanted better progress at HPC but can't complain much, i got a 18% absolute and 23% relative strength increase ( 0,63BW-->0.78BW ) while resetting form and making it as much pure hip-power driven as possible.
Good job!

Ah, very useful.
Def not up for mixed sprints with runs yet. My plan was mile+sprints one day and longer run the other, not sure if I can fit a third running day. Building it up for sure, last time I tried to do 5k I gave up at 3, lol. 2.5k seems a good starting point.
Thanks a lot! 

No shoes BTL off walking anyone?

<a href="http://www.youtube.com/watch?v=2FVSMnitIXg" target="_blank">http://www.youtube.com/watch?v=2FVSMnitIXg</a>

Yes, you are spot on, my body is very disproportional. 6' barefoot, 6'5'' wingspan. 40'' legs , 21'' femurs. Small torso, long arms and legs. Even when i use a snatch grip i can't get the bar in the hip crease, it will be mid-thigh. When i am standing, if i stretch my arm without bending at the waist, i can tough my fucking knee. You get the picture. The grip i use is rather narrow indeed, just inside the 'rough' part of the bar. I will widen it to see what happens. Will research some mobility stuff too, last time i tried front squatting i noticed a significant decrease compared to the past.
Thanks again!

PS : Of course you never heard me complain about my long arms when i managed to dunk 10' with just 33'' of RVJ. Humans, greedy motherfuckers! 

Thanks, very useful comeback!
I am liking the 3 days setup ( technique- assistance - max ). I am using the hook grip already after you suggesting it to entropy a couple of months back, works good for me.
No chalk unfortunately, no dumping either, commercial gym , FML. But i don't have to worry about grip for now, as my HPC is too light. I am able to do ~10 reps at ~100kg RDL without straps, so dealing with 60-70kg for the cleans is easy.
As for technique, ah, who knows. Unfortunately I don't have any videos. I learned HPC with Lance here, still watching instructional videos and observing mine trying to find my weak links and fix them. Also since the only setup i used so far is ramping up 3s, I treated each and every session as a technique session with the low weight sets.
I've put some screenshots up though recently, here are the links:
http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105612/#msg105612
http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105793/#msg105793

4 March 2015

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
5@15kg
5@25kg
3@35kg
3@45kg
1@55kg
3@45kg
5@45kg
-Rusty, haven't done them for almost a month. Failed 2nd rep @55kg. But was able to do 3+5 sweet reps @45kg after that. Weird.

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
3@100kg
-Nice.

BENCH PRESS:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
3@70kg
-Nice.

DEAD HANG PULLUPS:
7@BW
6@BW
5@BW
-Nice.

STANDING CALF RAISE MACHINE:
20@BW+50kg
20@BW+50kg
20@BW+50kg
-Kept it easy on purpose.

Overall feeling rusty after not hitting the gym for almost 2 weeks, but happy with the numbers i got.

You should see the place i was ( Val d'Isère ). 340km of slopes served by 87 lifts ( including 2 trains ). Base lift was at 1850m, while the highest lift leaves you at 3450m ( a little over 11000ft ). The mountain was amazing, the lifts and slopes are spread very widely all over it. At some chair-lifts you had the impression you were crossing a snow desert, magnificent. I've been in the top European ski resorts, which were all amazing, but this one was something else.
Here is a nice interactive panorama from their site, you can understand the vastness of the area by switching between POVs and then trying to locate the previous one:
http://www.valdisere.com/val360/

Anyway, adarq-org-skiers-skwad , assemble!!!!