Baldy Smolov
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MrSmall11/08/12 @ 14:13
MrSmall said:Not bad at all for a complete Jive Turkey.
Why are you doing a deadlift plan though?
Why are you doing a deadlift plan though?
Yeah comp Pbs are getting close to about 5kg of my gym PB's. Still need to have some major gains to be competitive though.
So there is a powerlifting gym 5 minutes walk from my house, they are having a deadlift only comp in about 10 weeks time. Due to the change of weight classes last year all the records have been reset and from what I can make out the regional record for my weight class is only 220kg.
I am a reasonable deadlifter and I enjoy the training, so figure I might as well do the comp, with chance of setting a little record would be a bonus.
It might impact my Olympic progress, but I look at it as a little detour on my path to being competitive in Oly stuff.
Ed Coan; Week 1
==============
Warm up
Deadlift: 3x60kg, 3x100kg, 2x150kg, 2x160kg, 2x180kg
Speed Deadlifts: 3x8 145kg // puffing, sweating and laying on the floor between sets
Thinking about throwing up.
Three rounds of circuit
8x stiff leg deadlift, 8x rows, 3x wide pullups // Not doing the good mornings.
Quick sauna session. Good session, really enjoyed it.
==============
Warm up
Deadlift: 3x60kg, 3x100kg, 2x150kg, 2x160kg, 2x180kg
Speed Deadlifts: 3x8 145kg // puffing, sweating and laying on the floor between sets
Thinking about throwing up.
Three rounds of circuit
8x stiff leg deadlift, 8x rows, 3x wide pullups // Not doing the good mornings.
Quick sauna session. Good session, really enjoyed it.
Monday.
=======
Warmup
Snatch: 3x3 20kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 2x2 64kg, 3x68kg, 2x72kg // PB triple and PB double.
Fronties: 3x20kg, 3x50kg, 3x80kg, 5,4 x100kg 3x105kg // back tightened up on second set with 100kg. Not a happy back, maybe going straight into deadlift program was not that solid an idea.
Pullups: 4x3 // hoping that the hanging would help my back, it didn't
Home ice and ibuprofen. Back not as painfuil this morning still tight though. Should be fine by Wednesday.
=======
Warmup
Snatch: 3x3 20kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 2x2 64kg, 3x68kg, 2x72kg // PB triple and PB double.
Fronties: 3x20kg, 3x50kg, 3x80kg, 5,4 x100kg 3x105kg // back tightened up on second set with 100kg. Not a happy back, maybe going straight into deadlift program was not that solid an idea.
Pullups: 4x3 // hoping that the hanging would help my back, it didn't
Home ice and ibuprofen. Back not as painfuil this morning still tight though. Should be fine by Wednesday.
Warmup
Clean & Jerk: 3x3 20kg, 2x30kg, 1x50kg,1x55kg, 1x58kg, 1x60kg, 1x65kg, 1x70kg // was really tight trying to avoid the pain in my back. Not really worth pushing any more than that.
Back squats: 5x20kg, 5x40kg, 3x5 60kg // deep just to stretch everything out and get blood flowing.
Lots of stretches, had a chat with the S&C guy, lots more foam rolling required.
Not a happy camper. :x :x :x
Clean & Jerk: 3x3 20kg, 2x30kg, 1x50kg,1x55kg, 1x58kg, 1x60kg, 1x65kg, 1x70kg // was really tight trying to avoid the pain in my back. Not really worth pushing any more than that.
Back squats: 5x20kg, 5x40kg, 3x5 60kg // deep just to stretch everything out and get blood flowing.
Lots of stretches, had a chat with the S&C guy, lots more foam rolling required.
Not a happy camper. :x :x :x
Friday
======
Felt way better, didn't do any squats to save the back for Sunday.
Warmup
Snatch: 4x3 20kg, 1x45kg, 1x50kg, 1x55kg, 1x60kg, 2x64kg, 2x68kg, 2x1 72kg, 1x76kg Fx64kg, 1x64kg, 1x65kg // should be easier to go down in weight but apparently f**ks up my groove.
Bench: 5x60kg, 3x70kg, 3x80kg, 3x85kg, 3x90kg, 2x96kg 10x60kg
Some KG swings and curls to get ready for the beach.
Sunday; Ed Coan; Week 2
=========================
warm up
Deadlift: 3x70kg, 3x110kg, 2x150kg, 1x170kg, 2x187.5kg
Speed Deadlifts: 3x8 152.5kg // last set I was gassed and had to break the set up a little like 4,2,1,1
3 circuits of
8x 60kg SLDL
8x 60kg Rows
4,3,5 wide pullups
Can go heaver on these, but the SLDL in particular am worried it is the source of my back bain.
======
Felt way better, didn't do any squats to save the back for Sunday.
Warmup
Snatch: 4x3 20kg, 1x45kg, 1x50kg, 1x55kg, 1x60kg, 2x64kg, 2x68kg, 2x1 72kg, 1x76kg Fx64kg, 1x64kg, 1x65kg // should be easier to go down in weight but apparently f**ks up my groove.
Bench: 5x60kg, 3x70kg, 3x80kg, 3x85kg, 3x90kg, 2x96kg 10x60kg
Some KG swings and curls to get ready for the beach.
Sunday; Ed Coan; Week 2
=========================
warm up
Deadlift: 3x70kg, 3x110kg, 2x150kg, 1x170kg, 2x187.5kg
Speed Deadlifts: 3x8 152.5kg // last set I was gassed and had to break the set up a little like 4,2,1,1
3 circuits of
8x 60kg SLDL
8x 60kg Rows
4,3,5 wide pullups
Can go heaver on these, but the SLDL in particular am worried it is the source of my back bain.
Deload week, well two easy days followed by max out day week.
===================================================
Stretch
Snatch:4x3 20kg, 3x40kg, 3x45kg, 2x50kg,2x55kg, 2x60kg // gym was packed, had to use s**t bar. Grated up my shin, felt s**t.
C&J: 3x3 20kg, 2x40kg, 2x60kg, 2x70kg, 2x75kg, 2x80kg // 1 clean 2 jerks, focus on pushing then splitting.
Foam Roll.
===================================================
Stretch
Snatch:4x3 20kg, 3x40kg, 3x45kg, 2x50kg,2x55kg, 2x60kg // gym was packed, had to use s**t bar. Grated up my shin, felt s**t.
C&J: 3x3 20kg, 2x40kg, 2x60kg, 2x70kg, 2x75kg, 2x80kg // 1 clean 2 jerks, focus on pushing then splitting.
Foam Roll.
I know you have only been doing the coan routine 2 weeks now but how has it fitted in with your weightlifting?
I'm going to put more of an emphasis on strength for a bit and see were it gets me.
I'm going to put more of an emphasis on strength for a bit and see were it gets me.
youngy said:I know you have only been doing the coan routine 2 weeks now but how has it fitted in with your weightlifting?
I'm going to put more of an emphasis on strength for a bit and see were it gets me.
I'm going to put more of an emphasis on strength for a bit and see were it gets me.
It's interesting, I feel better cos I am actually doing something that is not as frustrating in the way Oly lifting is for me at the moment. So its nice to have a break, don't think it will carry over much but should not do much harm.
My appetite has increased and bodyweight is up a few kilograms, so in terms of overall strength it's great. Can also feel my bar path has changed in my DL, bar is far more in front of my shins and gets even further out when I get tired with reps.
Post Edited: 26.08.2012 @ 18:16 PM by baldy
Wednesday ; deload=================
Warm up
Worked in with a newbie, so did a little "coaching"
Behind neck jerk: up to 60kg
Snatch pulls to mid thigh: up to 60kg
Pullups: singles +5kg, +10kg, +15kg, +20kg, +25k, +30kg, F+35kg, 32.5kg (just) // BWL challenge of the quarter so everyone in the gym had a go at these.
Stretch
Friday; Max out day!
================
Warmup
Snatch: 3x3 20kg, 2x30kg, 2x40kg, 1x50kg, 1x61kg, 1x66kg, 1x71kg, 1x76kg Fx81kg, Fx82kg // was not being greedy, current PB is 80kg. Really close though and lost the first snatch behind, which in the gym is refereed to as a training PB. Coach Mark stepped in and told me to leave the snatch there and go for C&J.
Clean and Jerk: 3x3 20kg, 1x60kg, 1x70kg, 1x75kg, 1x80kg, 1x85kg, 1x91kg, 1x96kg, 1x101kg, 1x106kg (pressed out allegedly), Fx110kg, Fx110kg // again no PB but having pulled 110kg now I know how very close it is. First attempt I was just taking the piss, didn't want it and the fear stopped me getting underneath. After I saw how high I got it, was commited for the second attempt. 110kg soon!
Stretch
Sunday : Ed Coan: Week 3
=======================
Warm up
Deadlift: 3x60kg, 3x100kg, 2x150kg, 1x170kg, 1x180kg, 2x200kg // easy enough
Speed Deadlifts: 6x3 165kg // maybe not so much speed
3x Circuit ( 8x65kg SLDL, 8x65kg rows, 3 pullups )
Happy with my DL progress.
Monday
=======
Warmup
Clean & Jerk: 3x3x20kg, 2x50kg, 2x60kg, 1x70kg, 1x75kg // had to stop and go fetch the coach cos his car broke down
and again Clean & Jerk: 3x3x20kg, 1x60kg, 1x70kg, 1x80kg, 3x2 85kg, 2,2,1,1 89kg // working on clean technique, tensing my lats more in the setup to get back tigher. Lock outs still marginal
Snatch Pulls from mid thigh: loads up to 3x105kg off blocks only got it to my belly button.
3x10 sit ups
curls
16kg KB round the world and bottom up press
Plank 1 minute 25kg plate.
Nice many play around session but with fair amount of C&J volume. Solid.
=======
Warmup
Clean & Jerk: 3x3x20kg, 2x50kg, 2x60kg, 1x70kg, 1x75kg // had to stop and go fetch the coach cos his car broke down
and again Clean & Jerk: 3x3x20kg, 1x60kg, 1x70kg, 1x80kg, 3x2 85kg, 2,2,1,1 89kg // working on clean technique, tensing my lats more in the setup to get back tigher. Lock outs still marginal
Snatch Pulls from mid thigh: loads up to 3x105kg off blocks only got it to my belly button.
3x10 sit ups
curls
16kg KB round the world and bottom up press
Plank 1 minute 25kg plate.
Nice many play around session but with fair amount of C&J volume. Solid.
MrSmall28/08/12 @ 17:03
MrSmall said:As much as it pains me to say, jerks looking real solid.
Aye, the training regime is kicking in.
Wednesday; Week 1
================
Rush from work, so little flustered.
Warm up, wait for caffeine kick in
Snatch: 4x3 20kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 3x2 64kg, 2x65kg, 3x69kg // triple PBbbooom...
C&J: 3x3 20kg, 2x60kg, 1x70kg, 1x75kg, 1x80kg, 3x2 84kg
Back Squats: 3x60kg, 3x85kg, 3x100kg, 2x5 110kg, 3x116kg, 3x120kg, 3x123kg // haven't squatted for ages. Few ugly reps but over all ok.
Feeling good about program, think I have cracked how much volume I can survive. 36 reps &rt; 80% this session.
Friday; week 1; session 3
=======================
Warm up
Clean and Jerk: 3x3 20kg, 2x60kg, 1x70kg, 1x75kg, 1x80kg, 2x85kg, 2x87kg, 1 1 90kg, 2x91kg
Snatch: 4x3 20kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 64kg 2, 1F1, F11, F2, 2x69kg, FF 71kg // too many fails really.
Front Squat: 3x60kg, 3x100kg, 4x100kg, 3x100kg, 3x105kg, 3x105kg, 3x105kg, 2x110kg, 2x110kg
Tough session, but hardest in the 3 week cycle so it is all right. 38 reps over "80%"
Saturday felt fine woke up Sunday with slightly sore back.
Sunday; deadlift day
================
Warm up
Deadlift: 3x70kg, 2x110kg, 1x150kg, 1x180kg, 1x200kg // back sore, skipped the rest, should have gone up to 2x215kg
Speed Deadlifts: 5x3 150kg not so sore
Circuit x3: 8 x SLDL 70kg, 8x rows 70kg, 3 pullups
By the end my back was all seizing up, on the right hand side about 2 inch from my spine deep in the spot where glute meets spine erectors, not really sure what to do. Deep tissue massage maybe later this week maybe skip the front squats?
=======================
Warm up
Clean and Jerk: 3x3 20kg, 2x60kg, 1x70kg, 1x75kg, 1x80kg, 2x85kg, 2x87kg, 1 1 90kg, 2x91kg
Snatch: 4x3 20kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 64kg 2, 1F1, F11, F2, 2x69kg, FF 71kg // too many fails really.
Front Squat: 3x60kg, 3x100kg, 4x100kg, 3x100kg, 3x105kg, 3x105kg, 3x105kg, 2x110kg, 2x110kg
Tough session, but hardest in the 3 week cycle so it is all right. 38 reps over "80%"
Saturday felt fine woke up Sunday with slightly sore back.
Sunday; deadlift day
================
Warm up
Deadlift: 3x70kg, 2x110kg, 1x150kg, 1x180kg, 1x200kg // back sore, skipped the rest, should have gone up to 2x215kg
Speed Deadlifts: 5x3 150kg not so sore
Circuit x3: 8 x SLDL 70kg, 8x rows 70kg, 3 pullups
By the end my back was all seizing up, on the right hand side about 2 inch from my spine deep in the spot where glute meets spine erectors, not really sure what to do. Deep tissue massage maybe later this week maybe skip the front squats?
MrSmall03/09/12 @ 13:53
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