this is a log.: July 2013

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt

Wednesday, July 31, 2013

me klokov press

Warm-up:

Row 500m 2:02

Klokov press 20kgx10x3

Halos 15kgx10x3

Main:

Klokov press 25kgx5, 30kgx3, 35kgx3, 40kgx1, 42.5kgx1, 45kgx1, 47.5kgx1(pr), 50kgx1, 52.5kgx1, 55kgx0

Close grip bench 70kgx5, 82.5kgx6-4-3

Weighted pull-ups 30kgx5, 40kgx9-5-3

Inclined bench 65kgx5, 72.5kgx7-5-5

One-arm db press 12.5kgx15-8-5

Conditioning:

Row 500m 1:38

Note:

Didn't get much sleep. Shag.

Monday, July 29, 2013

me sumo

no real warm-up. was rushing to finish to go play some handball.

main:

sumo 60kgx3, 100kgx3, 140kgx3, 165kgx3, 175kgx3, 185kgx2, 162.5kgx4

hips were pretty uncomfortable today
couldnt really get down to generate the power from the legs
ended up stiff legging the damn thing

ssb gm 100kgx5, 107.5kgx8
squat 120kgx5

uncomfortable hip position on the wide squats again
squatted narrow for the 120kg. feels weird
lower back dying so didnt go for the 137.5kg set

Friday, July 26, 2013

me press

warm-up:

klokov press 20kgx10x3
pull-ups bwx10x3

main:

press 20kgx5, 40kgx3, 50kgx3, 60kgx3, 70kgx1, 75kgx1, 82kgx0x2, 60kgx6-4-3

feeling a little too much pressure building up just holding the weight in the front rack for 82kg

klokov press 30kgx5, 40kgx5-4-3
closed grip bench 70kgx5, 80kgx5-4-3
weighted pull-ups 20kgx5, 30kgx14-7-6

somehow feels easier than normal pull-ups :/

sumo 60kgx3, 100kgx2, 130kgx2, 160kgx1, 180kgx1, 200kgx0

pulled for fun while waiting for abel to be done
hip position feels better at the lower weights
bringing the arms to the thighs help
learning to create tension just before the lift so my head doesnt explode from the pressure

note:

getting a little impatient having to relearn everything. but whatever it takes la huh

"begin at the beginning," the king said gravely. "and go on till you come to the end. then stop"

Thursday, July 25, 2013

de front squat+sumo

warm-up:

row 500m 1:55
klokov press 20kgx10, 22.5kgx10, 25kgx10
halos 10kgx15 each direction

main:

front squat 20kgx5, 60kgx3, 80kgx2x12
sumo 125kgx1x14, 135kgx12

working on keeping hips down / using more legs today
not there yet but a little better

snatch grip deadlift 92.5kgx13

grip dying
back was alright

clean 60kgx3x2

just for fun

Tuesday, July 23, 2013

re inclined bench

warm-up:

row 500m
klokov press 20kgx10, 22.5kgx10, 25kgx10
face pulls 18kgx10x2, 21kgx10

main:

inclined bench 50kgx5, 62.5kgx19-8-4 (102kg)
press 40kgx5, 50kgx10-4-3
bench 60kgx5, 65kgx16-8-4
pull-ups bwx30-7-7

shag this one
needs more extension i think

conditioning:

6 rounds:

every 1:30 run 1 campus green round

died after 3 rounds. haha. lungs exploding
and slow like a noob now. need to run more

Monday, July 22, 2013

me deadlift

warm-up:

row 500m
klokov press 20kgx10x3

main:

hybrid deadlift 60kgx5, 60kgx3, 100kgx3, 140kgx2
deadlift 170kgx2, 200kgx2, 215kgx2, 227.5kgx1, 182.5kgx8

experimenting with the stance and hip position today after doing some reading. squatting the weight up a little more. less stress on the lower back.
move stance in a little more

ssb gm 100kgx5, 107.5kgx8
wide stance squat 120kgx5, 137.5kgx7

easy but gotta be conscious about the depth. just breaking parallel now

conditioning:

5 rounds:

20s push press 12.5kg dbs
10s rest
20s c2b pullups
10s rest
40s burpees
20s rest

Friday, July 19, 2013

de squat

warm-up:

row 500m 2:05
klokov press 20kgx10x3
face pulls 18kgx10x3

main:

wide stance squat 60kgx5, 80kgx5, 100kgx3, 120kgx2x10
sumo deadlift 115kgx19
snatch grip deadlift 77.5kgx20

note:

feeling more comfortable with the wide stance
getting more hamstrings in with the wide stance
can feel the carry over to the conventional stance

Thursday, July 18, 2013

re press

warm-up:

row 500m
klokov press 20kgx10x3

main:

press 30kgx5, 40kgx5, 45kgx5, 52.5kgx12-5-3
inclined bench 50kgx5, 57.5kgx13-5-4
ring dips bwx5, bwx13-7--4
weighted pullups 30kgx10-5-3

Tuesday, July 16, 2013

me front squat

warm-up:

front squat 20kgx10x2
klokov press 20kgx10x2

main:

front squat 60kgx5, 80kgx3, 100kgx3, 105kgx3, 110kgx3 (121kg), 90kgx10 (120kg)
deadlift 170kgx5, 190kgx5
ssb wide stance gm 90kgx5, 102.5kgx5

Monday, July 15, 2013

rest day + some random thoughts.

i'm sick. again. for the second time in 2 months. tried training through the last round. wasn't the best of ideas. ended up having a leaky nose for 3 weeks. and so I'm resting today.

anyways. finally posting the footage of my lifts from SPO'13 and some random disorganized thoughts about the meet and the cube cycle i ran leading up to it.

lessons learned from the meet:

stay calm. listen to classical music. just chillout.
warm up the same way you do during training
that said, it helps to have a short warm up so you dont have to hurry through it and get all stressed out
talk to other lifters. because theres always something to learn and something to be inspired by.
if it's gonna be a close meet, plan a relatively big opener. puts you in a good position to plan your lifts according to your competitors.
that said, placing well should only be a secondary concern. dont limit yourself by focusing on placings instead of totals.
made 2 small prs at the meet. not particularly satisfied though. plenty of things to work on.

the cube:

volume was way more than im used to. spent a pretty long time in the gym for each session. really taught me what working hard means though
moved the weights up for heavy days and the reps up for rep days.
does more work = less gains? perhaps. but probably less to do with the work and more to do with my insanely little amounts of sleep. was averaging 4-5 hours of sleep every day. oh and the whole sickly spell probably didnt help either.
if im gonna increase the volume and intensity, make sure i can get enough rest. if not, learn to auto-regulate training and be less concerned about hitting targets because not every day is gonna be my day.
feels like the smaller accessory lifts dont move my main lifts as much. not at this point anyway. gonna use compound movements for mains and accessories from now on.

plan for the rest of the year:

wanted to move on to oly lifts after the meet, but im so dissatisfied with my total i just cant leave it and start working on something else.
gonna try to hit a 640 total by the end of the year
moving back to a bastardized westside template, but with rest pause work incorporated. largely influenced by my time with 531.
experimenting with technique, stances, and grips to see what helps me move my lifts
adding some conditioning work 2-4 times a week so i dont feel like such a slob

that's all for now. we'll see how things work out in a couple of months.

SPO'13 footage:

Saturday, July 13, 2013

me klokov press

warm-up:

row 500m 2:09
klokov press 20kgx10x3
face pulls 18kgx10x3

main:

klokov press 22.5kgx5, 25kgx3, 27.5kgx3, 30kgx2, 32.5kgx2, 35kgx2, 37.5kgx2, 40kgx2, 42.5kgx2, 35kgx7-4-3
close grip bench 75kgx5, 82.5kgx4-3-2
med grip bench 87.5kgx4-3-2
weighted pullups 20kgx8-5-3
db reverse curls 7.5kgx16-10-8

conditioning:

fran 3:45

21-15-9

thrusters
pullups

Friday, July 12, 2013

de squat+sumo

warm-up:

row 500m 2:04
klokov press 20kgx10x3

main:

squat [wide stance] 60kgx5, 75kgx5, 100kgx3, 120kgx2x10 [on the min]
sumo deadlift 125kgx1x10
sumo deadlift 115kgx16
snatch grip deadlift 77.5kgx16

tough on the grip
had to alternate between hook and double overhand

note:

the wide stance squat feel pretty high
seems about parallel but we'll see when the weight gets heavier
sumos still feel a little strange. currently defaulting to whatever position feels strongest/most comfortable for me which means load everything on the posterior chain.