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umpalumpalifter | Loompaland powerlifting and quick lifts | 28-07-2015 @ 12:04 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | Well after having issues with my previous username resigned up to the forum with a new username better than using my real name anyway as now I dont have as much worries about saying anything which could get me into trouble in real life!!! So this is the second cycle of my new program one I call my Russian amrap program. Is basically a modified Russian masters style program of increasing volume by one rep per set each week from 6x2 up to 6x6 at eighty percent of max (escalating volume or EV for short on this log), this is done once per week and another session done three days apart where I do one amrap set of same exercise to keep my interest each week over the five weeks the percentage I do the amrap set goes up working from 70% up to 90% In addition before my strength lifts I will be doing the olympic lifts on all four days of the week basically same set and reps each session but escalating volume each week over the five weeks before resetting and going again with a slight increase in weight reason is my technique needs a lot of work and I need to limit the weight increase and just hammer the lifts with comfortable weight until its ingrained as soon as I let the weight increase I go back to power cleaning/snatching Pull ups will be done each session again adding one rep per week aim is to be able to do 30+ dead hang pull ups by the end of the year comfortably. Will throw in some work with slingshot into amrap bench days for the fun of it My weekly schedule is as follows Monday Snatches Clean and jerks Front squats AMRAP Deadlifts EV Pull ups Tuesday Snatch Clean and jerk Bench AMRAP Overhead press EV Pull ups Thursday Snatches Clean and jerks Deadlifts AMRAP Front squats EV Pull ups Friday Snatch Clean and jerk Overhead press AMRAP Bench EV Pull ups | ||
umpalumpalifter | ... | 28-07-2015 @ 12:08 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | nice 5:30amtraining session yesterday snatch bar x learning complex 30kg x 2 40kg x 2 50kg x 4,4,4 - solid pulls and catching lower but still in a power position cleanand jerks 50kg x 1+1 70kg x 4+1,4+1,4+1 - solid front squats 60kg x 1 100kg x 1 120kg x 15 - PB but highlighted how weak my upperback is deadlifts 60kg x 1 100kg x 1 140kg x 1 180kg x 1 200kg x 2,2,2,2 -belt on hook grip pull ups dead hang bw x 12 | ||
umpalumpalifter | ... | 28-07-2015 @ 12:10 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | this morning snatch bar x learning complex 30kg x 2 40kg x 2 50kg x 4,4,4 clean and jerk 50kg x 1+1 70kg x 4+1,4+1 bench 60kg x 1 80kg x 1 100kg x1 120kg x 1 slingshot on 140kg x 2,2 slingshot 100kg x 16 raw PB overhead press 60kg x 1 70kg x 1 77.5kg x 2,2,2,2,2,2 - belt on pull ups bw x 12 need to spend more time in deep over head squat position as thinkI am not comfortable in it which leads to tensing up and hence power snatching. going to spend half hour each evening watching TV in this position intermittently bench is going great and estimated max fromthisis 153kg but know I am probably arpund 140-145 at present. | ||
liljohn | ... | 28-07-2015 @ 13:34 | |
Member 4013, 131 posts SQ 190, BP 115, DL 215520.0 kgs @ 120kgs UnEq | Like the sound of this In aiming to train both the weightlifting and powerlifting and nice to see how someone else is doing it | ||
umpalumpalifter | ... | 28-07-2015 @ 20:39 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | I'm a crap weightlifter - hoping frequency with moderate weight will ingrain some decent technique to allow my strength to be displayed in thecquick lifts | ||
deleted2_20210523 | ... | 28-07-2015 @ 21:50 | |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
umpalumpalifter | ... | 29-07-2015 @ 14:01 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | squatting, squatting and more squatting - think I have a bit of a crush on deep knee bends | ||
umpalumpalifter | ... | 30-07-2015 @ 08:56 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | nice early session again snatch bar x learning complex 30kg x 2 40kg x 2 50kg x 4,4,4 clean and jerk 50kg x 1 70kg x 4+1,4+1,4+1 snatch 50kg x 2 - wasnt happy with previous power snatching so did it again. better but still a tonof work needed. https://instagram.com/p/5wEPY5u21J/ front squat 100kg x 1 120kg x 1 belt on 135kg x 2,2,2 deadlifts 90kg x 2 120kg x 1 160kg x 1 175kg x 11 - poop as wanted 15 but had to do front squats first as platform was busy. pullups dead hang bw x 12 | ||
umpalumpalifter | ... | 31-07-2015 @ 08:50 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | this morning. silly early training sessions. due to work commitments feel I am only averaging 5-6hrs sleep. snatch learning complex x bar 30kg x 2 40kg x 2 50kg x4,4,4 - bloody power snatches!!! clean and jerk 50kg x 1Χ1 70kg x 4+1,4+1,4+1 overhead press 60kg x 1 67.5kg x 11 bench 60kg x 1 80kg x 1 100kg x 1 115kg x 2,2,2,2,2,2 pull ups bw x 12 pistol squats off a box bw x 4 each leg 115kg in bench felt heavier than it should. honestly think the power snatcing is due to flexibility - as such going to add in sotts press and pistols to challenge my ankle and shoulder flexibility - more exciting than stretching. used to be able to comfortably bang out pistols on the floor with 50kg bar in zercher position but struggled doing them with just bodyweight off a box!!! | ||
umpalumpalifter | ... | 03-08-2015 @ 09:47 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | Don't know whether to be happy or more gutted - Moldovan from world single lift got banned for failing a test as such means I get bumped to 2nd place - 100g from being a world chapion lol today snatch bar x learning complex 30kg x 2 40kg x 2 50kg x 5+1ohs, 5+1ohs, 5+1 ohs - power snatched most so added in overhead squat at the end to at least feel the position! cleanand jerk 50kg x 1+1 70kg x 5+1,5+1,5+1 front squat 60kg x 1 100kg x 1 120kg x 1 127.5kg x 11 deadlifts 60kg x 1 100kg x 1 140kg x 1 180kg x 1 200kg x 3,3,3,3 belt on pull ups dead hang bw x 13 pistols off a box bw x 3,3,3 each leg - ankle mobility improving | ||
umpalumpalifter | ... | 03-08-2015 @ 12:08 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | https://instagram.com/p/56zmZBu26f/ pistols. need a lot more flexibility around ankle | ||
umpalumpalifter | ... | 04-08-2015 @ 19:49 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | this afternoon snatch bqr x learning complex 30kg x 2 40kg x 2 50kg x 5,5,5. clean and jerk 50kg x 1+1 70kg x 5+1,5+1,5+1 bench 60kg x 3 80kg x 3 100kg x 1 120kg x 1 slingshot on 140kg x 3,3 slingshot 107.5kg x 14 raw. wanted 15 but hit the uprights on 11th and 13th rep which threw me off. overhead press 60kg x 1 70kg x 1 77.5kg x 3,3,3,3,3 belt on pull ups dead hang bw x 13 cleans are going well and will move up weight next week and start the slow increase in volume (EV pattern). snatch is still being power snatched as such wont increase the weight. instead will do high hang snatch + snatch hoping to ensure hit in a deep receiving position and build up volume again. really enjoying benching though | ||
umpalumpalifter | ... | 06-08-2015 @ 13:06 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | later morning session snatch bar x learning complex 30kg x 2 +1 sotts press 40kg x 1 +1 sotts press 50kg x 5,5,5+1 sotts press ish clean and jerk 50kg x 1+1 70kgx 5+1,5+1,5+1 deadlifts 70kgx 1 110kg x 1 150kgx1 170kg x 1 190kg x 10- belt on alternate grip front squat 60kg x 100kg x 1 135kg x 3,3,3,3,3 pistols off a box bw x 4 on each leg 5kg x 3 on each leg pull ups dead hang bw x 13 frustrated with deads as wanted 13 but ran out of steam | ||
umpalumpalifter | ... | 07-08-2015 @ 08:40 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | yesterday had a diabetic check up appointment andnurse suggested pneumonia jab - so regretting it as shoulder kills and kept me awake most of the night. this morning struggled with pain so left olympic lifting overhead press - stupid exercise killed bar x 5 40kg x 5 60kgx 1 70kg x 10 - not bad considering bench 60kg x 3 70kg x 3 100kg x1 115kgx 3,3,3,3,3,3 pull ups bw x 13 pistol squats bw x 4 each leg +8kgkettlebell x 4 each leg | ||
umpalumpalifter | ... | 10-08-2015 @ 20:17 | |
Member 5836, 366 posts SQ 220, BP 137.5, DL 235592.5 kgs @ 80kgs UnEq | this evening snatch complex (high hang +overhead squat+ snatch) bar x learning complex 30kg x 1+1+1 40kg x 1+1+1 50kg x 1+1+1,1+1+1,1+1+1 clean and jerk 50kg x 1+1 70kg x 1+1 80kg x 2+1,2+1,2+1 - still not the greatest speed under the bar front squats 100kg x1 120kg x 1 136kg x 10 - wanted twelve but upperback couldnt hold out deadlifts hook grip 60kg x 1 100kg x 1 140kg x 1 180kg x 1 200kg x 4,4,4,4 - tore open calus on first set and made grip dodgy pistol squats bw x 5 each leg +16kg x 5 each leg pull ups bw x 14 only three weeks left of this program. Dont want to be a program hopper but looking at a template from bryce lewis which has several variations of squats per week plus bench and deads. eye is on equipped British in february before single lift unequipped in april | ||