Cuntler's log

Todays session (15/01/09)



UPPER PUSH



1) PAUSE BENCH (COMP SIGNALS)

1x5@60kg
1x3@80kg
1x1@90kg
1x1@100kg
5x2@112.5kg (PB)

2) ECCENTRIC/ISOMETRIC CONTRAST

6x1@125kg (3/0/5)
1x1@80kg (Eccentric only from here, 10/-/-)
1x1@90kg
1x1@100kg
1x1@110kg

3) DB MILI'S

3x3@25kg's (10/0/*)

4) DIPS

3x3@bw+5kg (10/0/*)


NOTES;


Good session. Looking back over my log in november, I hit 5x3r@110kg (all comp signals)...but heres the kicker...with a belt and oly shoes!!! DOH! No wonder my bench felt like s**t, I couldn't arch for s**t on those low IPF benches. Ahh well, todays pauses felt strong due to better arch and deffo more to come, will push for 5x3r@112.5kg next session then onto 115kg's.

Trying a little Tempo work as I'm a dive bomb type of lifter, also trying to gain some mass...would like to be a full 100kg in 2010 (103kg in training?) so I expect this year will be my last at 90kg? We'll see, 670kg in the gym is the goal for this year (230/140/300 or 310).

A 300 deadlift would be awesome. Get it done.

Will do, will do. Maybe when I hit 310kg we can get alittle race for total going Thats if you haven't done Smolov again and totalling 700....

Todays session (17/01/09)




1) OLYMPIC SQUAT (BELTLESS)

1x5@60kg
1x5@80kg
1x3@120kg
1x1@140kg
1x1@150kg
1x4@170kg (PB)

2) PIN SQUAT (HIGH BAR, BELTLESS)

1x1@145kg (pin 8 ~ IPF parallel)
1x1@160kg (pin 8)
1x1@160kg (pin 9 ~ MISS)
1x1@145kg (pin 9)
1x1@155kg (pin 9 ~ MISS)
1x1@145kg (pin 10)
1x1@160kg (pin 11)
1x1@167.5kg (pin 11)
1x1@175kg (pin 12)
1x1@182.5kg (pin 12 ~ MISS)
1x1@200kg (pin 13)
1x5@120kg (pin 8)
1x5@130kg (pin 8)
1x5@140kg (pin 9)

3) ECCENTRIC SQUAT (HIGH BAR, BELTLESS)

1x1@150kg (10s eccentric)
1x1@160kg (10s eccentric)
1x1@170kg (5s eccentric)
1x3@120kg (10/0/1)

4) HIGH HANG CLEAN (STATIC START)

1x1@60kg
1x1@70kg
1x1@80kg
1x1@90kg
1x1@100kg
1x1@107.5kg (MISS)

NOTES;


Another very good session, 200kg beltless Olympic style is not far off Eccentric wise I'm absolutely terrible, so somat to work on Training at uni gym so different heights pins, for reference there is 2" difference between each pin.

Started to implement some high hang cleans from a dead stop as I have no second pull/arched back lockout strength whatsoever.

good stuff brad! what do you mean by dead start hang clean?

Erm, deadlift the bar up, stop for a second or two at the power position (jumping phase) then clean from there. I have a very weak second pull so it's something i'll try to work on in an attempt to improve my deadlift arch/lockout in the coming months

Todays session (19/01/09)



THE ROAD TO A 150KG CLEAN


1) DIP POWER CLEAN

1x1@40kg
1x1@50kg
1x1@60kg
1x1@70kg
1x1@80kg
1x1@90kg
1x1@100kg
1x1@105kg

2) NEUTRAL GRIP CHIN

10x1@bw (10/0/10)

2) CHEST SUPPORTED ROWS

3 sets

3) SCAP RETRACTIONS

3 sets


NOTES;


Cleans were 'dipped' to just above patella then reversed w/ high catch. Had 110kg there but left it there. Surely I'll get another 10kg from a full catch so around a 120kg hang clean right now? Not a bad starting position I guess. Gona add the cleans in 3 times a week from now on just so I can beat DW, will probably clean up my deadlift form aswell...probably not gona be doing much deadlifting this year....its gay.


Lots of squats and benches though

TRAINING NOTES;


4 week update on the reduced volume split = top notch. Coming on to my 5th week I feel like I am in need of a deload but I will merely take things back again (3 lifting days a week, so hitting each movement once every 8th day instead of every 6th) and see what happens. Ideally I'd like to run a concurrent block focusing on eccentrics with a 1 forward 1 back approach (I'm tending to do very well off singles but I can only take it for so long obviously) but I'll save it for now;


CONCURRENT PERIODIZATION BLOCK


Week 1; Testing block (low volume, high intensity, 1x frequency a week)
Week 2; Speed block (medium volume, low intensity, 2x frequency)
Week 3; Eccentric block (medium volume, very high intensity, 1x frequency)
Week 4; De-load block (low volume, low intensity, 1x frequency)


For now I will just focus on my top sets and bar stability/control on an 3 day a week split. Soreness is pretty bad even with two or three cardio sessions a week so will probably have to implement some feeder workouts for the upper body to keep things ticking over.

Main focus from here out will be to improve my deadlift arch via the clean and its variations as well as improving my high bar to 220kg @93-95kg bodyweight. 140kg on the clean is the goal for the year...150kg if things go very well. Plenty of strength there just need to nail the positions. Probably need a 170-175 front squat to do 150 clean which should be no problem if my high bar keeps coming...

Todays session (21/01/09)



CLEANS + UPPER PUSH



1) HIP CLEAN FROM PINS (NO BLOCKS)

1x1@40kg
1x1@45kg
1x1@50kg
1x1@55kg
1x1@60kg
1x1@65kg
1x1@70kg
1x1@75kg (MISSx3)

2) PAUSE BENCH (COMP SIGNALS)

1x5@60kg
1x3@70kg
1x3@80kg
1x1@90kg
1x1@100kg
1x1@110kg
1x2@117.5kg (PB)
1x1@122.5kg (PB)
1x1@125kg (MISS ~ 2" off the chest)
1x1@80kg (10/1/10)
1x1@85kg (10/1/10)
1x1@90kg (10/1/10 ~ hard!!!)

3) ECCENTRIC/ISO CONTRAST

4x1@130kg (3/5/-)

4) DB MILI

1x1@25kg's (10/0/*)
1x1@27.5kg's (10/0/*)
1x1@30kg's (10/0/*)
1x1@32.5kg's (10/0/*)
1x1@35kg's (8/-/- MISS)

5) DIPS

1x1@bw+10kg (10/0/*)
1x1@20kg (10/0*)
1x1@30kg (10/0/*)
1x1@40kg (8/-/- MISS)


NOTES;


Good session. Bench is up. Whoopy.

great session brad! bench pb

Thanks T

Todays session (23/01/09)



DELOAD LEGS



1) HANG CLEAN

1x1@40kg
1x1@50kg
1x1@60kg
1x1@70kg
1x1@80kg
1x1@90kg
1x1@100kg
1x1@110kg
1x1@115kg (PB)
1x1@117.5kg (MISS)
10x1@80kg (power)

2) 3S PAUSED HIGH BAR (BELTLESS)

1x5@60kg
1x3@80kg
1x1@100kg
1x1@120kg
1x1@140kg
1x1@160kg (PB ~ very easy)

3) ISOMETRIC SQUAT

2x5s@ pin 8 (working on arch and position)
2x5s@ pin 9
2x5s@ pin 10
2x5s@ pin 11
2x5s@ pin 12

4) HIGH BAR BELTLESS

1x2@80kg (5/0/5)
1x2@90kg (5/0/5)
1x1@100kg (10/0/10)
1x1@110kg (10/0/10)
1x1@120kg (5/0/5)
1x1@130kg (5/0/5)


NOTES;


Good session considering how little sleep I got....decided to opt for paused beltless as my form was getting alittle off with the 170x4 last week so build back up on these....180kg beltless with a 3s pause in a few weeks? Had 117.5kg hang clean but rode it down and it came out front....next week 120kg.

Hangclean is shooting up!

good stuff

120kg on thursday

Todays session (25/01/09)



SQUAT + CLEANS



1) HIGH HANG CLEAN (OFF PINS)

1x1@50kg
1x1@55kg
1x1@60kg
1x1@65kg
1x1@70kg
1x1@72.5kg
1x1@75kg
1x1@77.5kg
1x1@80kg

2) 3S PAUSED HIGH BAR (BELTLESS)

1x1@80kg
1x1@100kg
1x1@120kg
1x1@140kg
1x1@165kg (PB)
1x1@140kg (5/0/5)
1x1@105kg (10/0/10)
1x1@110kg (10/0/10)

3) ISO SQUAT

1x5s@pin 4
1x5s@pin 3
1x5s@pin 2
1x5s@pin 1

4) LEG EXTENSIONS

2 sets

5) REVERSE HYPER

2 sets (bw)


NOTES;


First session in 6 (?) weeks without a Relentless so nothing major here today. Feeling confident I can hang clean 120kg on Thursday which will be pretty sweet. Will start putting alittle volume in on the paused high bar again now I'm training legs twice a week and then push for the 180kg 3s paused beltless in a few weeks...today 165kg was difficult and I dont think I had much more than 172.5kg all out.