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Loompaland powerlifting and quick lifts

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umpalumpalifterIconLoompaland powerlifting and quick lifts28-07-2015 @ 12:04 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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 don’t 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
umpalumpalifterIcon...28-07-2015 @ 12:08 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...28-07-2015 @ 12:10 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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.
liljohnIcon...28-07-2015 @ 13:34 
Member 4013, 131 posts
SQ 190, BP 115, DL 215
520.0 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
umpalumpalifterIcon...28-07-2015 @ 20:39 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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_20210523Icon...28-07-2015 @ 21:50 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
umpalumpalifterIcon...29-07-2015 @ 14:01 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
squatting, squatting and more squatting - think I have a bit of a crush on deep knee bends
umpalumpalifterIcon...30-07-2015 @ 08:56 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...31-07-2015 @ 08:50 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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!!!
umpalumpalifterIcon...03-08-2015 @ 09:47 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...03-08-2015 @ 12:08 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 kgs @ 80kgs UnEq
https://instagram.com/p/56zmZBu26f/

pistols. need a lot more flexibility around ankle
umpalumpalifterIcon...04-08-2015 @ 19:49 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...06-08-2015 @ 13:06 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...07-08-2015 @ 08:40 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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
umpalumpalifterIcon...10-08-2015 @ 20:17 
Member 5836, 366 posts
SQ 220, BP 137.5, DL 235
592.5 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

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