Destrength Has Awful Priority Management (road to 405 pound jerk)

Training Logs
201

I am considering adding another snatch day to the program I am running. I’ll be forced to deload either way at the end of the four weeks (don’t want to go in with any fatigue during my actual strength cycle). Probably something like:

3 position snatch
snatch balance
press for volume
lats volume
abs and back.

Going something like:

Monday: BTN jerks + squats+chest+bicep + pallof presses
Tuesday High hang snatch + clean pulls+ shoulders + roman chair style situps + lower back
Wednesday off
Thursday Shankle complex 1&1/2 front squats + upper back +triceps+ russian twists abs
Friday 3 pos snatch + snatch balance + light press variation (press in split, snatch grip btn, etc) + lats + toe to bar
Saturday 1+2 clean and jerk + snatch pulls + forearms+ calves+side bends+lower back
Sunday GPP/off

I had to do a little wizardry to distribute the rest/gpp days across while keeping the squat days apart, and the clean and jerk/snatch days from each other.

3 Likes
202

Overall joint inflammation down, and I no longer feel all creeky. I had a couple deload workouts (and my deload week technically lasts for like a day or two more), but I was busy with university stuff. Starting day 1 week 1 today, and just because I am bored and don’t feel like doing 10 fucking doubles of BTN jerks, I’ll be doing a shankle complex. Goal for that is 285 on test week, and 265 on week 3. Hitting 95% and 90% of whatever I top out at each day until max week.

1 Like
203

6/30/17

Week 6/10 day 1 of off season

front squat up to
405X0 miss, I was doing it to win some stupid online comp. Really strange that I missed it, probably mix of coming off of a deload (I always feel like my strength is worse directly after deloads) and doing it during an off season without any real heavy squatting (and even longer since heavy front squatting) in awhile.

shankle complex
245X1 hard as fuck
230X1 hard as fuck too

Going for 250 next week, I know the squats fatigued me which made 245 and 230 a lot harder than it should have been, but I am just leaving room and making sure I hit some quality reps next week.

Then I did a WOD just to see what it was like. I’ve concluded that crossfitters are all into some weird form of BSDM that involves burpees, kipping, and med balls and some weird old wrinkly guy called Glassman.

It was: 5 strict pull ups (because why would I kip), 10 hand release push ups, and 15 body weight squats, did 10 rounds in 20 minutes. I can’t say that I will be doing that again for a long while. Gonna do my ab work later.

Tomorrow I’ll do 100 reps each of biceps and triceps to cleanse my system of any crossfit impurities after I do my hip snatches and clean pulls.

3 Likes
204

So I reflected on what I’ve been doing, and have done successfully:

  1. I have gotten my joints healthy again.

  2. Gained considerable size on my legs/back and refilled places that have been lagging hypertrophy wise

  3. I fixed some weaknesses (a bad jerk that’d go backwards, and a dismal third pull on my snatches)

  4. Gotten more consistent

So I decided to cut my ‘off season’ cycle and start some new fun.

7/17/17

Day 1 week 1/10 of Train Stupid

AM:
Squats (beltless, going to try to go beltless this whole cycle unless my back flares up)
365X5
365X6
365X7
365X8
350X9
350X10

Could barely walk, was weezing, and all of that shtick so I cut it there. Numbers were 78% and 75% off of my guestimated beltless squat max.

PM:
Clean deadlifts (holy fuck these are worse than I thought they’d be)
330X2 for 5 sets

strict high bar goodmornings
125X5
135X5
145X5
145X5
145X5

strict press
45X5
95X5
125X5
145X3
165X3
185X3
185X3

3 Likes
205

I know these are different than conventional but how? Is it the hip/torso angle?

2 Likes
206

Hip/torso angle and bar path. One of the biggest differences is that the bar doesn’t make contact with you until mid thighs, until then you hold it just slightly away from your body. You also keep your shoulders over the bar until a little bit after it’s gotten past your knees. It’s essentially: floor to knees keep shoulders over the bar and move through the knees, knees to mid thigh you start sweeping the bar in to your contact point and your torso angle starts to change, and if it’s a clean/clean pull you finish with a really aggressive pop with legs and start pulling yourself under if it’s a clean.

There’s also tempo, you want the tempo to mimic how it would be in a clean.

4 Likes
207

Should have been checking this log more regularly.

Will start doing so now :slight_smile:

1 Like
208

7/18/17
Had a minor stomach bug this day, didn’t see myself being able to strain.

7/19/17

Day 2/6 of 1/10 of Train stupid

General warm up
Nothing out of the normal

then

power cleans
95X3
135X2
165X2
205X2
235X3
235X3
235X3

snatch high pulls (looking back these were supposed to be from the hang)
115X3
165X3
195X3 for 3 sets
210X3 for 2 sets

3 second pause front squats
135X2
225X2
275X2
305X3
305X3
305X3

seated behind the neck presses
95X45 seconds
85X45 seconds
75X45 seconds

My body is holding up well. I think I’ll sneak one of my extra workouts into day three’s workout since it’s fairly short, and my elbows/shoulders feel like they need some blood in there.

1 Like
209

It’s understandable, my log has been really poorly kept lately. I’ve just been lazy with logging since I haven’t been doing anything complex, or interesting. Just putting in work and grinding out some objectives.

1 Like
210

day 4/6 week 1/10 of Train stupid

General warm up then snatch specific warm up

Was supposed to hit a top set of two for no feet snatches then a top set of 1 no feet snatches. Apparently I am a mongoloid that couldn’t feel that I wasn’t no feet snatching until I did a crisp double with 185 and was wondering why it was so easy. I am not even going to bother logging it, it was a mess that I don’t want to try to write down. Gotta comment that my snatch first pull is fucking amazing like this is how I need it to be (have a video of an easy crisp 195 snatch to post later).

Two things to work on snatches: feet up on third pull, elbows up on third pull.

squats (beltless)
155X3
225X3
265X3
315X2
355X2
405X4
425X2
405X4
425X2
405X4
425X2

snatch deadlift
245X2 for 5 sets, used straps to work on keeping my arms loose the whole time

snatch behind the neck push press supersetted with rock pull ups
135X3, bwX7
155X3, bwX7
195X3, bwX7
195X3, bwX7
195X3, bwX7
195X3, bwX7
195X3, bwX7 I did the last set of push presses touch and go to just simply see if I could do it. The answer was yes, and it was actually pretty fun.

I’ll post the day 3 and day 5 workouts together later in the day once I actually do day 5. My body is starting to adapt to doing this awful, awful work.

2 Likes
211

Day 3/6 week 1/10

Deficit clean style SLDLs
225X10
240X8
255X6
270X4
285X2
270X4
255X6
240X8
225X10

3 second pause close grip bench
225X3
245X3
265X3
285X3
285X3
275X3

SLDLs were rough, benching was very light and easy (couldn’t get a spotter/hand off so that really limits how much I can do for triples).

Reverse curls, dragon flags, and band pull aparts in 3 circuits

day 6/6 week 1/10

No contact snatches
95X3
115X3
135X2
145X1
155X1
165X1
135X2 for 3 sets

six second eccentric clean deadlifts
285X3 for 5 sets

snatch grip BTN presses
95X3
105X3
115X3
125X3
125X3

7/25/17
Day 1/6, week 2/10

Squats (beltless)
135X3
225X3
275X2
315X2
365X10
405X5
425X3
445X2
455X1

hang clean high pulls from above the knee
255X5
255X6
255X7
255X8
255X9
255X10

push presses
185X3
200X3
215X3
230X3
245X3, best push press is 255X1 so this was a big PR

I am annoyed that I missed day 5 last week, though it was a very low intensity and low volume day, something came up and I needed a day of rest before my squatting to survive it.

2 Likes
212

7/26/17

Slept on a couch the couple nights before, back was fucked beyond imagine (couldn’t even drive to get epsom salts).

7/27/17

Back feels much healthier now, I think it was a very smart decision not to train yesterday. Will probably do a two a day today since day three is literally just shrugs and benching.

2 Likes
213

What are this?

214

Stare at the bar until it floats over your head.

4 Likes
215

Now that’s some Jedi force shit.

1 Like
216

Snatches that don’t have the brush part when you hit full extension, it forces you to have a more controlled second pull and a really aggressive third pull to actually make the lift. The russians supposedly call it a muscle snatch to squat, though I always touch when I actually muscle snatch.

It’s called no contact because the bar shouldn’t be normally touching you until it brushes your thighs/hips at the end of your second pull.

217

So uhh, I had to quit the program for very stupid reasons. Someone in my family brought home a virus or something that caused me to end up being sick for a couple weeks, and despite feeling really strong and other indicators of the program going well I decided to take a few days off and start a program that isn’t going to keep me into overreaching (I’ll be starting college soon anyway, so I probably don’t want to start college while overreached).

Anyway, latest sessions:

session 1

btn jerks
255X5
240X5
230X5

push presses
I was supposed to work up to a top set of 8, really underestimated how fatigued my legs would be after jerks so I just got three working sets in at some rep/weight that I didn’t rememeber

jerk dips
285X8
270X8
255X8

front squats
295X8
280X8
265X8

Fucking shredded my elbows doing this session because I forgot to stretch my upper body after meticulously stretching my lower body.

day 2

Pause jerks (apparently I am pathetic at these)
205X5
195X5
185X5

overhead squat+ snatch push press
185X4+4
175X4+4
165X4+4

front squats
295X5
295X5
295X5

pause front squats
235X3
235X3
235X3

day 3
no feet snatches
135X3

no feet clean+ split jerk
205X3+1

front squats
315X5
295X5
275X5

Managed to re-shred my elbows (this time not the tricep tendon, yay) because I lifted at a place I can’t drop weights at.

day 4
power cleans
225X5
215X5
205X5

heaving snatch balance
205X5

Stopped because I was in pain.

Anyway, feeling pretty strong and good to add a good 10-20+ pounds to all of those next week going to an actual (technical) max. Elbows actually feel reasonable right now, though I’ll do the pulls I was supposed to do after the snatch balances, and some bro-work just to get my volume in and pump some blood into my elbows. Also left out bodybuilding work for convenience of logging, just the usual stuff to keep muscle on and keeping my body from self destructing.

Goals for the week are: 265X5 BTN jerk, 225X5 pause jerk (why do I suck so bad at these? jesus.), 315X8, 345X5 front squats, 145X3 no feet snatch, 235X5 power clean, 225X3+1 no feet clean and split jerk. Also to actually feel healthy and hit every single training session (or if I miss them, miss them for a legitimate reason and not because I hurt myself in a stupid way).

1 Like
218

I know someone who could, but it’s not a story the Bulgarians would tell you.

219

How are your lifts from blocks compared to full lifts? Could be rate of force developement.

1 Like
220

I don’t have access to blocks right now, though I do know I am fairly slow (trying to work on that) compared to my strength.