Author Topic: Two Hands Two Feet (Read 818456 times)

Coges · « **Reply #285 on:** July 13, 2014, 09:43:06 pm »

12/7/14
B3W
Week 10- Session 39
BW- 92

Full Warm Up

Snatch- Jump and Catch into OHS practice
2x5@bar

Pulls-
High Pull- 40 x 5
Panda Pull- 60 x 5, 5, 5
Snatch Grip DL- 95 x 5

Parallel Bent Row-
bar x 8, 40 x 8
67.5 x 8, 8, 8

Ring Pull Ups-
6, 5, 5, 4, 5, 4, 3

Felt much better today. Snatch practice and my pulls felt quite slow. Here's hoping more practice will make them better.

*Note- Abz are fried the day after doing the ohs snatch stuff. Crazy*

Coges · « **Reply #286 on:** July 14, 2014, 07:59:42 pm »

14/7/14

20m Yoga with the wife

Don't mind doing a bit of yoga every now and then. Bit of a different challenge for me.

Coges · « **Reply #287 on:** July 16, 2014, 01:51:44 am »

15/7/14
B3W
Week 11- Session 40
BW- 94

Warm Up

Tuck front lever-
20 seconds x 3

Squat-
bar x 5, 60 x 5, 80 x 5, 100 x 5, 117.5 x 4F

Incline Bench-
bar x 5, 40 x 5, 60 x 5, 72.5 x 4, 3, 3

Felt odd for this session. Too much caffeine plus cold/virus and lack of sleep had me pretty unfocused.
Complete fail on the fifth rep of my top set. Had to dump the bar as I didn't have the spotter bars in place. Was pretty hairy for a moment as my momentum went forward but managed to dump it backward. Only issue was I hurt my right hand doing it.
Bench was meh after the squat. Didn't attempt dips with the hand the way it was.

Overall pretty pissed I missed the lift. It's the first time I've ever had to dump the bar and looking back at the video I definitely should have called it quits after the 4th rep. Looking back over my journal I've missed a few reps on the squat here and there so I'll go again at 117.5 next week and get it then.

Coges · « **Reply #288 on:** July 19, 2014, 08:06:11 pm »

18/7/14
B3W
Week 11- Session 41
BW- 94
Warm Up

RDL- 60 x 5
OL DL- 60 x 5, 80 x 5
Deadlift- 100 x 5, 142.5 x 5

Ring chins-
bw x 5, 5
7.5 x 4, 3, 3

BB Curl-
27.5 x 10, 10, 10

Plate swings-
15 x 20, 20, 20, 20

Abz circuit-
3 min

Have started using Olympic deadlifts in my warm up sets. Felt pretty good as part of the warm up and didn't effect my top set at all. I'm getting more and more interested in Olympic style lifting and will continue to experiment with these things in warm up sets as long as it doesn't hamper me on the top sets.

Coges · « **Reply #289 on:** July 19, 2014, 08:11:30 pm »

19/7/14
B3W
Week 11- Session 42
BW- 93.5

Warm Up

Front Squat-
bar x 5, 40 (c) x 5, 60 (c) x 5, 80 (c) x 5, 97.5 x 5

OHP-
bar x 10, 40 x 5, 50 x (3,2), 50 x (2,3), 50 x (3,2)

Unilateral Floor Press-
25 x L-8 R-10, L-10 R-9, L-6 R-5

OHP is definitely a matter of technique for me. On the last set I found the right groove for the first three reps and they almost felt easy then I lost it again for the last 2 reps which ended up as push press.
Rushed the floor press as I had to finish quickly unfortunately.

Coges · « **Reply #290 on:** July 21, 2014, 08:09:52 pm »

21/7/14
B3W
Week 11- Session 43
BW- 94.1

Warm Up

Snatch- Jump and Catch into OHS
bar x 5, 5

Power Snatch- 40 x 5
High Pull- 60 x 5, 5
Snatch Grip DL- 97.5

Parallel BB Row-
bar x 6, 40 x 6, 70 x 6, 6, 6

Ring Pull Ups-
5, 5, 5, 5, 5, 5, 4 (34 total)

Finally getting the hang of the high pulls. 60 came up super quick and it felt right.
I will keep doing the jump and catch with just the bar till I can drop straight into the OH squat and add weight from there. Might add these before my other DL day too.

Coges · « **Reply #291 on:** July 23, 2014, 08:24:10 pm »

23/7/14
B3W
Week 12- Session 44
BW- 91.6

Dynamic Warm Up

Power Clean
bar x 5, 60 x 3, 80 x 1, 90 x 1

Squat
60 x 5, 80 x 5, 100 x 5, 117.5 x 5

Incline Bench
bar x 10, 40 x 5, 60 x 5, 72.5 x 5, 4, 4

Dips
BW x 6, 6, 6

Power cleans were pretty good. Caught the 90 a little bit out from my body but managed to hold onto it. Not sure how much, if any, it helped my squats but they felt solid and glad I got 5 at 117.5 this week so I can move to 120 next week. I need to do plenty of work on staying tight. I was in and out the whole set and this is going to be my downfall.
Bench felt better. I had thought of switching to flat bench for a few months to try and advance the weights on that but my main goal for upper body is size and mainly upper chest size given my frame so switching to flat bench really makes no sense.
I ran short of time of dips so just stuck with BW sets.

LBSS · « **Reply #292 on:** July 23, 2014, 09:06:56 pm »

Coges · « **Reply #293 on:** July 23, 2014, 10:07:38 pm »

Quote from: LBSS on July 23, 2014, 09:06:56 pm

Is there a benchmark bodyweight ratio for the power clean that I should be aiming for?
I eventually want to transition into the full squat clean but that's a while (and a new pair of shoes) off.
Would love to have a full bodyweight snatch but haven't heard too much on the power clean.

LBSS · « **Reply #294 on:** July 23, 2014, 10:55:31 pm »

no. if you want to be doing full cleans, then you should be doing them now. there's not a magic weight where it makes sense to switch. those ratio things are a distraction in a lot of cases: witness the time i wasted trying to hit 2x bw squat...although i will admit to feeling awesome when i finally got it.

Coges · « **Reply #295 on:** July 23, 2014, 11:09:16 pm »

Quote from: LBSS on July 23, 2014, 10:55:31 pm

no. if you want to be doing full cleans, then you should be doing them now. there's not a magic weight where it makes sense to switch. those ratio things are a distraction in a lot of cases: witness the time i wasted trying to hit 2x bw squat...although i will admit to feeling awesome when i finally got it.

I'm trying to take baby steps and not impact the rest of my lifts too much. I figured if I could hit a decent PC number without too much impact it would be great. Not sure I'm mentally ready to add full cleans into the rotation just yet.
I'm chasing a 2xbw squat too and that's a more important goal.

Not sure it's ever wasted time. There has to be a benefit to it somewhere.

vag · « **Reply #296 on:** July 24, 2014, 05:37:14 am »

Yup, no magic number. Look around in here, e.g. raptor is at 140kg squat / 80kg PC. Or me , 110kg squat / 60kg PC. And then you have adistardkfjgdhskdfsfgj, 60kg squat / 65kg PC.
No ratio knows your individual unique body metrics, levers, specific strengths etc.

Also, (i think) LBSS does not mean he wasted the time while he should have stayed e.g. at 1.25*BW. He ( probably ) meant that it wasn't worth it when it deviated too much from linear progress.

I guess you can resemble squat gains with a logarithmic growth curve graph :

Horizonal axis is time, vertical axis is squat gains, forget the scale numbers.

So, from the beginning of the curve till dot #1, it is the newbie gains, 4 squat units gain at 1 time unit.
From dot#1 to dot#3 it is more or less linear, 2 squat units gain at 3 time units.
Above that, it becomes too hard, 1 squat unit gain now needs 4 time units.

So is it worth it to, say, spend 5 months to get your squat from 1,9 to 2 ? Jump-wise, not. Posthumous-fame wise, hell yeah!

Raptor · « **Reply #297 on:** July 24, 2014, 07:20:24 am »

I think the bigger the difference between your squat and your (power) clean, the more quad dominant your squat is.

It's more like a test of how much quad dominant you are in your squat (other than all the other obvious parameters like the explosive strength deficit etc).

LBSS · « **Reply #298 on:** July 24, 2014, 07:36:00 am »

yeah it's nothing against PC or (obviously) trying to make progress. but vag pretty much nailed it: don't chase weight room numbers at the expense of your main training goals.

but full cleans and power cleans are different movements -- full cleans are technically a lot more difficult to do. after all, a power clean can always be a little bit of an explosive reverse grip curl. if full cleans are something you want to add to your repertoire, then i think you should be drilling them now. but i don't know why you'd want to add them now, unless you're switching your focus to olympic lifting. spending a lot of time learning a technical lift, especially without coaching, just runs the risk of distracting you from higher-payoff activities.

Coges · « **Reply #299 on:** July 24, 2014, 08:30:26 am »

Quote from: vag on July 24, 2014, 05:37:14 am

Yup, no magic number. Look around in here, e.g. raptor is at 140kg squat / 80kg PC. Or me , 110kg squat / 60kg PC. And then you have adistardkfjgdhskdfsfgj, 60kg squat / 65kg PC.
No ratio knows your individual unique body metrics, levers, specific strengths etc.

Also, (i think) LBSS does not mean he wasted the time while he should have stayed e.g. at 1.25*BW. He ( probably ) meant that it wasn't worth it when it deviated too much from linear progress.

I guess you can resemble squat gains with a logarithmic growth curve graph :

Horizonal axis is time, vertical axis is squat gains, forget the scale numbers.

So, from the beginning of the curve till dot #1, it is the newbie gains, 4 squat units gain at 1 time unit.
From dot#1 to dot#3 it is more or less linear, 2 squat units gain at 3 time units.
Above that, it becomes too hard, 1 squat unit gain now needs 4 time units.

So is it worth it to, say, spend 5 months to get your squat from 1,9 to 2 ? Jump-wise, not. Posthumous-fame wise, hell yeah!

Woohoo! First graph in my log. Such a proud day

Good points though. I know the supposed magic numbers for squat have always been 1.5-2xbw and DL 2-2.5xbw so I just figured there'd be one for PC too. I'm sure I can find one somewhere but you're right it's arbitrary really.

Poshumous-fame is always worth it though, isn't it?

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Author Topic: Two Hands Two Feet (Read 818456 times)

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