Training Log (OLY/Rock)

Is the gym A/C on?

1 Like

2nd most important log entry
NSFW

19/12
50 Standing ab wheels
9/1
60 abwheel
10/2
Box Squats
160KG X 0 X 3
140KG X 1 X 7
140KG X 3
140KG X 5
70 ab wheels


You won’t like what comes next.

If you think you can jump right into serious strength training (+5KG/wk), you’re wrong.

It took me 3 months to prepare for this:


3/11
170,170
8/11
200c/200d
10/11
Snatches
15 sets of 50 – 40
10 sets of 60
70
Bench Pulls
20+ sets of 5-3
Squats. I am embarrassed.
1OAP. If only…
11/11
Session 1
13 sets HLR
Session 2
20 sets OAR ea X 20
5 sets BE
Sweated.
14/11
100,100
15/11
150/150

18/11
160,160
20/11
Basketball 53 3 pters
27/11
Session 1 (4.30 – 6.00)
200,200
Session 2 (7.30 – 12.00)
Evening walk
Session 3 (12.30 – 2.00)
20 3 pters
Session 1 (1230 – 1330)
HLR
160 in 1h
100 in 35mins
Session 2: (1545 – 1815)
25 – 30 3 pters (in total, end of day)
8/12
Session 1
200
10/12
Session 1
Intervals
Session 2 (1030 – 1200)
200 hlr
11/12
Lat raises
12/12
Snatches till 50. I know how to engender training mood liao. Like 0 to 83ish. Be careful. Not hard its battling laziness. Mindfulness to flow. Its cultured thus easy to reproduce. Better bump frequency.
100 chins in 15mins
13/12
100 dips in 15mins
14/12

  1. Biceps 10 sets ea
  2. 40mins cigarettes run/walk.
  3. Basketball night session 2
  4. Run
  5. Lat raises

15/12
3 pters
1,20,20,1,1,1,5
Mids
2
16/12
21 3pters
first striked it after recalling a valuable moment. I knew it would without a doubt be a successsful 3 pter after the cloud passed by…
2 x 2 consec.
1 mid
Session 2
200 hlr 1h
i just want to keep going faster even if it means suffering. I can’t wait anymore.
Staring at the sun makes you ah choo
i collapsed at the 17th set out of monotony
Session 3
Delts
Session 4
Run

17/12
Session 1
30-40mins leisure walk
Session 2
70kg snatch 4th try
10 sets snatches
200 be
bench 1 rm
Session 3
15 pj < 15mins going every min or less
if paced, 55.
no failures
Session 4
Bball
3 consec.
5 mids. first strike layup last
1 pj
Session 5
Ran. 1 Pj.
56.5 what i wanted. Now I can bulk. (it flashed 56.3 initially)
I wanted 59.85 but it was 59.75 when I got locked up. go figure.
18/12
Delts work Bball 20 2 pters Check weight. Not good, how did I put on the mass/weight so quickly. I thought I’d be 57 still. 20 3 pters 1 mid 4th try
19/12
Session 1 Biceps 50 standing wheelouts 0 – 30 great These are best done with a shirt on. I smell 100 once season rolls in. I would like to rest today. Session 2 150,150 Session 3 Biceps
20/12
Session 1:
Biceps. Heaviest weight. 4 sets
Session 2: Bball
First strike first shot, 3 x 2 consecs. Nothing much to comment. Trained staying power.
Session 3:
Biceps. Heaviest weight. 4 sets
100 pull ups
50 chin ups
Biceps: 15 sets (I can’t stop…)
21/12
Session 1: Delts
20 sets. I totally don’t feel the mood till I started. Inertia is strong man…
Session 2: night bball
22/12
Session 1:
20 3 pters

23/12
Session 1:
100 3 pters
Breaks at 53, 80 (went to get some drinks)
Session 2:
500 chins (PB: +300)
Morning will come, right?
24/12
Intervals
25/12
30 3 pters
27/12
Session 1: Intervals
6 x 400 (don’t rely on timer, use innate pacer)
Session 2: Bball
30~ pters.
Session 3: Delts?
5 X 10
5 X 50
5 X 12
Session 4: Bball corner shots 30 in 40minutes

28/12
Session 1:
0.5H bball
Session 2:
100/100/100 in 35 mins
29/12
2 OAC
Session 1:
Intervals 6 x 400
Session 2: Bball. Dribbling. Barefoot, hard.
Session 3: 3 OAC ea
Session 4:
Snatch 70 (4th try)
Bench 90
Session 5 Bball Pb’ed.
30/12
Session 1:
30 3 pters
Session 2:
15 3 pters
Session 3:
30 3 pters
Session 4:
Intervals
19/1
Fit for 75KG soon.


Trg Prog (Next Week):

  1. Snatch 75KG
  2. Back Squat 130KG
  3. Jerk 80KG
  4. Front Squat 100KG
  5. Intervals PB
  6. Weight check
  7. Pullup (+60KG)
  8. Deadlift 155KG
  9. One long run
  10. One 5 consec. 3 pter shots
  11. MP 67.5KG
  12. 300 chins
  13. Bicep curls 60KG

Pick and choose.


Listen to your body? Pfft.
Listen to your warm-up. You better,

200 chins tomorrow. Easy shit.


Why am I reluctant to try 75KG Snatch during these 3 months?

There’s something called a playweight.

Tried it 4 times in 3 months

Is that training? No,

It’s practice.

Training is 75.

Competition-mode is 80.

What did I gain in 3 months? Think about it,

  1. Knowledge of competency in:
    a. 1000 chins (world record)
    b. 100PJs (world record)
    c. Interval competency (8 X 400m) Match PB
    d. 100 3 pter, 2 X 5, corner expertise Thrice of previous PB
    e. Dieting (-4KG) PB
    f. Bicep tear PB
    g. Squats from ~115 (10 100 singles) to 125 PB
    h. Improved body composition PB
    i. Muscular gain PB (Upper)
    j. Better coordination (Major)
    k. Soft motor skills/Billiard Skills PB
    l. 1000 dips aka 500/200/1000
    m. Drinking/enjoyment / EMOM Philosophy
    n. Sharper senses (World record mid-court, first attempt)
    o. Kicking skills/Skateboard remedial
    p. +20 Ab wheels PB
    q. Leptin tolerance and mediation
    r. Network of fellow lifters
    s. Shoulder damage
    t. Control of the situation/Bar experience

Improved knowledge of strength and conditioning. Finally can tap cards.

I lean on MarkKO for establishment.
In the military, he would probably be a…

1 Like

I’ll leave that to you to decide not being a military man myself

Sunday
Intervals

Monday
Snatch 75KG
Jerk 80KG
Back Squat 130KG
Front Squat 100KG

Tuesday
Deadlift 155KG
Bicep Curl 60KG
Pullup (+60KG bdwt)
MP 67.5KG
Bench 90

Wednesday
300 chins

How do you like the order guys?

I’m listening to grooves and feeling it.

The truth – as we all know – is after my final competition, comes a? A ****T. Leaning now.

Luckily I did not video down the feats so the fire to do them is still there. Is this a statement from an oxymoron?

I’m taking the time to rest.

Postponing Intervals.

I have a plan to snatch 80KG.

Once my injuries heal, it’s time for 80. 75 this week.

Bar X 3 X 2
40 X 2
55 X 1 x 2
65 X 1 x 2
75 x 1
80 (?)

Bar X 3 X 2
40 X 2 MAXIMUM EFFORT (BANG TILL IT HURTS)
55 X 1 x 2 (DEPTH)
65 X 1 x 2 (LEGS)
75 x 1 (ALL-OUT)
80 (?) (PSYCH-UP)

No show today.

And its a wrap. Rebooting this log next month.

Focusing on cardio and other matters now.

Snatch 75KG
Insufficient transfer. Ultimate failure of the day is insufficient foresight to take into account accumulated fatigue (but that won’t help get it up anyway - just a close miss).

Who am I kidding anyway. No, I wasn’t joking around. 1RM Snatch will sit at a presumably lofty 75. Technique is okay.

This is how I would program for next month
Week 1
60 x 3 X 5
Week 2
65 X 2
Week 3
70 X 1 x 3
Week 4
75


Too slow? Yes. Next week. I’m stuck at week 4.

Back Squat
100KG

Bicep Curls
60KG X 1 X 2 (PB)

Weighted Pullups
+50KG X 1 X 2
+60KG X 0
+55KG X 1 X 2

OAP
None so to speak.


Tomorrow:
Intervals
Basketball
Rehab/Bodybuilding

Technique work is not medicine. Specific strength is lost because I did not specifically train some cdslb8fxy34nrny3fq40ycnt340qyncnt89yrn8xq9wfm98.


Yea like hell I’ll reveal it here. Go to the nearest weightlifting facility and find out for yourself how exciting it is.

So close to the crunch/time again. Imma gym at the nearest facility till then.

Goodnight.

Those who have come to the conclusion that box squats are the reason why this snatch didn’t go up will be sorry.

I’m still in training phase. Any fatigue is welcome.


Here is the checklist:

  1. Whip? Yes.
  2. Bang? Hell yes.
  3. Sufficient confidence? Yes.
  4. Strength? Yes
  5. Frequency of training? None.
  6. Specificity of training? None.
  7. Energy level? None. (Waited 3 months)
  8. Follow-through (jump into the catch). None.
  9. Psych-up? Yes, slightly.
  10. Competition mode? None.

The fault lies in the programming.

It starts now.

75 must come up next week. I kid you not.

I aim to give this site a realistic portrayal of my attempt to re-position my snatch in the local scene.

It contains my hunger and lifting intelligence.

I want everything to fall into place and that’s what hype is needed for.

Nobody is going to hype me (oh Christ, don’t) I do it for the fun.

It’s good that I feel fatigued for the 75? No, it’s a slap in the face.

Would I do things different? No. Live with the consequences.

I have about a month to retrain.

Testosterone pumping and thinking about the competition makes me very happy indeed. Finally.

Week 1: 75 (please geddit)
Week 2: 75 (last resort → BULK)
Week 3: 80 (lean back)
Week 4: 80 (full lean mode)
Week 5: 80 (peak)

Clean and Jerk will be a token lift.

Yes, it’s for the sport. I wanna see more people in it together.

Mode: “All your bases are belong to us.”

Straps will be used if necessary.

Session 1:
Intervals
Session 2:
Oh fuck, forgot I’m doing Cindy later. Immediately after this post.

I want 25 rounds.

36 rounds for Cindy. First attempt.

Squats were done quarter style.

RPE: 8


My analysis:

A world record is in sights.

Done:
14 February, 2017: 21:04 to 21:24

Yes, I just realize how stupid I am.

FROM NOW ON, all 200/300 chins day will be replaced with Cindy.

SO MUCH LUNG-BUSTING FUN omg.


Videoing after my competition.

We have moved over the critics that pin-point on the reduction of sub-acromial space whenever horizontal pushing comes into the play.

Let’s talk about joint integrity.

Point 1:

If I place a heavy weight over you, you have the option of moving into (back arch) or out (smith machine) of the weight.

If I place it over you while in a prone position, you have no option left to deal with it rather than to deal with it.

This is already a form of stress.

Point 2

Having it over you in a transverse plane forces acute angles of the limbs with reference to the body to exert lateral forces along the arm.

This creates a ‘moment’ (torque: have it your way) about an immobile joint. YOU CANNOT MOVE your upperbody in a bench press unlike in a MP.

Point 3

The accumulated vectors are unable to reach resolution. How are they resolved? Connective tissues like the rotator cuff keep your scapula in place. Your ACJ keeps your clavicle secured but what about the soft tissues?

Point 4

The soft tissues like the biceps and the triceps repair themselves and get stronger over time.

Ligaments are tough and get tougher with stress.

Tendons though, do not toughen similarly.

The order of strength:

Muscles < Tendons < Ligaments

When the muscles get too strong, they move heavy weights ligaments are capable of coping with but this predisposes the tendons to a severe load (especially if there’s no buildup).

Point 5

The inherent instability of the exercise that’s unresolved due to the requirement of acute angles in full range of motions make it impossible to train tendons at high loads in said positions.

Link.

Point 6

In all full-speed throwing motions, the shoulder joint is compromised because of tight positioning of the humerus relative to the shoulder joint during the drawback.

During the release, multiple forces are acting at the joint to prevent backfiring of the inverse dynamics.

Point 7

This is seen during the liftoff in the bench. The stabilizers are straining to prevent the bicep tendon from snapping.

Overtime, the following will occur:

  1. weakening about the shoulder joint (joint integrity)
  2. weakening of the tendon strength (tissue laxity)

,thus predisposing the bicep tendon to injuries.

In conclusion:

Multiple throws will entail an overall drop in stabilizer strength and technically speaking, the bicep-shoulder complex will be compromised.


I’ve followed this guy for close to a decade. He’s top-notch. Just sharing what I know and I put some time towards understanding his perspective so there.