delldell's training journal

[delldell2]

6'2 160...yeah I know...
Training for basketball and general strength, size, explosiveness

Basic format is heavy, light, medium MWF. 1 oly, 1 squat, 1 press and some auxiliary stuff.

F 10-17

Hang Power Snatch
65 3x3
DB Bench
50 lb - 5, 5, 4
45 lb - 5, 5
Speed Deadlifts off podium
145 - 8x3 with 40 s rest
GM
65-3x5
Leg Curls
50x8, 60x8,70x5,75x5
Seated calf raises
90 8x5

I was feeling a little out of it. It's my first time to really try snatches with a barbell. Form needs work, not using my hips enough. DB bench felt way harder than it should have. First time to try GM's. Just trying to get the form down.

Next workout will be better damnit.

 

[delldell2]

S Miscellaneous stuff

Weighted Incline situps +25 lbs
3x8
Saxon Bends
3x6
Hanging leg raises
2x15

Static barbell hold
135 lb - 60s, 45s, 35s
Plate pinches
25, 2 10s
Wrist curls
2x8

Cuban press
25lb 2x12
External rotations

4 way neck
2x8-12

Damn the saxon bends owned me. I've never done them before and they are hard as hell. They make side bends seem look like crunches.

Grip work was nice. Good short workout.

 

[delldell2]

M - Heavy

Hang Power Cleans
95 5x3
Standing Military Press
70-4x5, 1x4
Full Back Squat
95 3x5, 105x5
Dips
6,6,6,5
Skullcrushers
50x8,55x5,55x4
Calf raise
230 4x8
220 2x8
210 2x8

Still focusing on form and acceleration with the hang cleans.

I think I finally figured out how to breath during military press. I used to have to hold my breath during the whole set because I couldn't breathe in between.

I stopped doing back squats a few months ago and just did front squats and now back squats feel really funny. If I push through my heels I feel it on the front of my hips and it's much harder. If I don't do that, the weight feels really light.

Dips are being sort of stagnant. I was doing 3x8, then I went and tried 5x5. I could do them waited at the other gym, but I can't get into a good groove on these bars for some reason.

Triceps were washed out before skullcrushers.


Pretty good workout. Frustrated with form issues on back squats and dips, but still okay.

Any suggestions, comments? ANYONE?

 

[Tweakle]

Bueller?

dunno bro, it looks like a good wo to me considering your aims. personally I'd say drop the iso stuff until you're a lot stronger but thats just me. you got a good coach for the oly lifts?

 

[delldell2]

Ferris...

Week 2 (8 Week Cycle)
W Light

1 arm DB snatch
40 lb 3x5
Bulgarian Split Squat w/ DBs
30lb 2x8,1x5
Chins
7,5,3,3,2
Seated Cable Rows
?x14,12,6
Zottman Curls
20x8,8,12

Nice workout. I love the bulgarian split squats. Chins are progressing. I still majorly suck at rows. Zottman curls are now probably my favorite bicep exercise after chins.

I could use some advice or input here. Thanks.

 

[PolishHammer1977]

Okay. Looks to me that you have some solid info to go off on. Keep it compound, keep it simple, and if your playing ball in season right now understand this;

preaseason is where the strength is made
season is where the strength is maintained
off season is where the rehab takes place

With that, what's wrong with your squat?
What form issues do you have?

Do you box squat?......when I played my strength coaches had me doing partial squats bc of the position I was in during the game, defensive stance etc...etc...

You should be incline pressing
You should be standing overhead pressing

Think specific moves in a game. Incorporate those moves into actual gym lifts. Lets start with this.

 

[delldell2]

Thanks. I'm not in season right now.
I do standing military presses... is an overhead press different? I didn't think so unless you mean push press. In that case, I'm waiting until I can press alot more first. I've tried box squats before, but I wasn't doing them exactly right and felt it a little in my spine.

I'm trying to do oly back squats. I think one problem is I don't have much experience with back squats. I've been lifting for about a year, but I only started doing it correctly in March. That's when I started doing deadlifts and squats. So I squatted for only about 6 weeks (ever) and then got runner's knee and had to stop. I did lots of romanian deadlifts during that time, so I don't think it's a hamstring weakness.

So my last cycle was 6 weeks and I only did full front squats since I was more comfortable with those. Got up to 3x5 with 115. Now I'm trying back squats again. I guess I need to figure out my form a little better. I'm paranoid about my back rounding at the bottom of the full squat. When I push through my heels it's much harder and I feel it working muscles that I haven't felt before really. On the top of the quad near the waist...maybe hip flexors? If I don't push through my heels, it's much easier. I'll try again next week and see if I notice anything else wrong.

Here's my routine:

M-
OLY
Hang Clean (5x3)
PRESS
Standing Military Press (5x5)
SQUAT
Back Squat (3-5x5-3)
AUXILIARY
Dips 5x5, Skullcrushers 3x6-8

W-
OLY
DB Snatch (3x5+5)
SQUAT
Bulgarian Split Squat (3x8+8)
AUXILIARY
Chins (Staggered 20), Seated Rows 3x8-12
Zottman Curls

F-
OLY
Hang Power Snatch (5x3)
PRESS
Bench (5x5 > 6x2 > 6x4)
SQUAT
Deadlifts (3-5x5 alternating with 8x3 speed)
AUXILIARY
GM-3x8-5
Leg curls 3x6-8

S-
abs/core work/medicine ball 3x(weighted incline, leg raises, saxon bends)
grip/forearm work (3xbar holds, 4xplate pinches, 2xwrist curls)
Rotator Cuff (Cuban press, rotations)
4-way neck

8 weeks

 

[delldell2]

F - Medium

I'm a little pissed.

Hang Power Snatch
65x3 (Working on form first)

DB Bench
50-5,4
45-3x5

Deadlifts
185 2x5
205 1x5

1 legged hamstring curls
75x5, 70 2x5, 60x5

Ok, I'm mad about my bench. It's not a priority and I do have very long arms and weak shoulder joints, but I've been struggling with it and don't want to make excuses. Last cycle was 6 weeks. I started doing 3x3 with 50 lb's, moved up to 5x3 with same weight, and then 3x5 with same weight. Now I was going to do 5x5 with 50 lb's, BUT it feels heavy to me now and I struggled to get 5 on the first set and didn't even get it on the next set. So I'm going to drop down and do 5x5 with 45's, but it's annoying me because I didn't even struggle this much 3 weeks ago on my first or second set.

 

[PolishHammer1977]

If you have "weak shoulde joints" you should be doing everything you can to strengthen them.

do you need help with that?

 

[delldell2]

S Miscellaneous stuff

Static bar holds
135 lbs. - 70 s, 50s, 45 s
Plate Pinches
Wrist Curls

Cuban press
25lb 3x12

External rotations
3x10+10

L-flyes
3x20+20

Hammer- Yes, what do you suggest for the shoulders? I've been doing cuban presses and rotations. When I went to a doctor for my knee, he told me I judy have "loose joints" and I can't do anything about it. He said that my shoulders slide a little along with my other joints...something about my body type or something.

He did seem like a moron though because he told me to do leg extensions instead of squats because there's less stress on the knees. I guess he doesn't know about shearing force.

Also what do you think of doing this for the bench: Drop down to 45s and do 5x5 for week 3 (possibly 4), then go back up to 50s and do 6x2 with short rest periods (45 seconds) for week 4, then 6x3 for week 5, 6x4 week 6, 5x5 w/ 50's week 7, 3x3 55's week 8. Take a week off and start new cycle.

 

[PolishHammer1977]

Hammer- Yes, what do you suggest for the shoulders? I've been doing cuban presses and rotations. When I went to a doctor for my knee, he told me I judy have "loose joints" and I can't do anything about it. He said that my shoulders slide a little along with my other joints...something about my body type or something.

He did seem like a moron though because he told me to do leg extensions instead of squats because there's less stress on the knees. I guess he doesn't know about shearing force.

Also what do you think of doing this for the bench: Drop down to 45s and do 5x5 for week 3 (possibly 4), then go back up to 50s and do 6x2 with short rest periods (45 seconds) for week 4, then 6x3 for week 5, 6x4 week 6, 5x5 w/ 50's week 7, 3x3 55's week 8. Take a week off and start new cycle.

I have loose joints too man. If I don't lift my body literally "falls apart". I have to stay tight and in shape ALL THE TIME so I know exactly what you mean.

For shoulders;

standing military presses X 2 weeks for reps
standing push presses X 2 weeks for reps
1 armed dumbell presses X 2 weeks
assorted rotator cuff work that I can help you with. PM me and I will send you my videos. I can't link them up bc my web site space is EXTREMELY limited. 6 weeks of this will get your shoulder girdle ready for some tough work. I did it and built strong shoudlers for the sport.


For bench;

You should only be incline pressing. Flat bench will get you nowhere in basketball. It is not sport specific and you will never use the movement. You will use the incline movement though. You will be jumping up in the air on angles to retrieve a pass, rebound...etc...etc...Was that program listed for incline bench?

For Squats;

Box squats. If I had started these sooner maybe I would have been in NBA instead of overseas. We'll never know. for sure the best exercise "squat wise" for any basketball player in my opinion.

My AIM screen name is;

Slavick Lord

hit me up past 7pm EST and I would gladly explain anything you need. good luck brother and remember to keep all your movements specific. When and if you do decide to stop playing, than you can go into other "bodybuilding" lifts.

Hammer

 

[delldell2]

Thanks for all that info. On incline pressing, what angle did you mean? Or was it any angle as long as it's incline? I'm going to finish off what I started with flat bench this cycle, but next cycle I'm definitely going to do incline presses.

I'm probably going to do box squats as well. For those did you mean doing 3's at 50-65% like WSB? Or actually going heavier?

Bill Starr said that there's no reason to be doing push presses until you can strict press 200. I probably wouldn't wait that long, but considering I can probably do 80 right now, I thought my strength level should be worked on right now. I do standing presses 1x a week right now though.

I'll PM you.

 

[delldell2]

M Heavy

Hang Power Cleans
95 5x3
Standing military press
70 5x5
Full Back Squat
95,105,115 x5
Dips
8,6,5,5
Skullcrushers
55x5,50x5
Calf raise sled
250 5x5 with 5 sec hold at top and bottom of each rep

-Still working on form on the hang cleans.
-Military press is feeling alot easier now that I figured out how to breath. The weight was flying up on the first 3 sets.
-I changed how I dip and I think I'll start to make some progress again. Still have a tendency to lean forward and strain my shoulders, but it's feeling much better and easier now. I want to experiment with different grip widths.
-Squats felt easy
-I tried 5 second isometric holds at the top and bottom of the calf raises for no reason, but I liked how it felt. I guess I'll find out tomorrow morning.

 

[delldell2]

W Light

1 arm DB snatch
40 lb 3x5
Bulgarian Split Squat w/ DBs
30lb 3x8+8
Chins
7,5,4,3
Seated Cable Rows
? 3x8
Zottman Curls
20x12,10,10

Eh. Wanted to get 8 chins, the rest was expected.

 

[delldell2]

weird

 

[delldell2]

F - Medium

Hang Power Snatch
65 6x3

DB Bench
45-5x5

Speed Deadlifts
165 8x3 w/ 30 sec. rest

1 legged hamstring curls
90x5, 85 x5, 80x5, 75x5

GM
Form work with 65

Calf work
230 3x5 w/ 5 sec hold at top and bottom on sled
140 3x8 on standing calf raise
105 3x5 on seated calf raise

-The snatches are feeling alot smoother now. I think form is improving.

-Dropped weight down on the bench. I think the reason I might be struggling is that I've been doing flat db bench since June...lol. Not only that, but it's been in between 3 and 5 reps the whole time. I did get stronger over the summer and gain some chest mass, but the last 6 weeks it's been very slow. I'm not sure if I want to drop flat bench in the middle of the cycle and do low inclines. I'm going to do Poliquin's patient lifter protocol now...6x2 with a weight until I can get 6x4. If I do that with 1 minute rests I think I'll get some functional hypertrophy. Anyway, bench is not a priority at all but I wanted to get 5 with the 60s first. I have no groove whatsoever on bench still. The dumbbells go all over the place. The bottom portion is horrrible, lockout is really easy.
-Didn't get to try GHR's on the ab bench because of the crowd but I'm going to mess with them sometime soon.
-1 leg curls with 90 was surprising I guess. I'd been doing 75 and 90 was on there I did 5 easily on each leg, so that was sort of weird.
-Taking GM's slowly. Want to make sure I got the form down on those. I have this problem with the bar rolling back when I go down. Maybe I should move my arms out. I had it set up the same as high bar full back squats.

Hammer-Can you help me out with the rotators. I PM'd you and you told me to E-mail you, but you never responded. Right now if I put my arms down to the side, my elbows point out a little if you know what I'm saying. I think it's tight external rotators? I've been doing cuban presses and l-flyes...what do you think I should do? I just started rowing, so maybe that'll help?

Anyone else want to comment? I could use the advice. I'm a beginner trying to learn.

 

[delldell2]

S Miscellaneous stuff

Static bar holds
135 - 75 s, 60 s, 50 s
Plate Pinches

Weighted incline situps + 8 russian twists
+25 lb
3x8
Saxon bends
5lb-3x10
Hanging leg raises
3x15
Back extension +45lb
1x15

Cuban press
25lb 2x12
L-flyes
12.5 2x15
External rotations
10 lb-3x10

Almost time to increase weight on static holds. I'll wait until 3rd set is 60s. I'm now seriously going to train my abs and rotators. Need to start researching rotator stuff.

Also tried doing GHR on a situp bench. It worked okay. I had trouble getting my knees in the right position to not have the kneecap getting pressure on it, but I think it'll work out.

 

[delldell2]

M - Heavy

Hang Power Cleans
95x3, 100x3, 105x2, 110x1, 110x1, 115xFAIL
Standing Military Press
75-2x5, 70 3x5
Full Back Squat
95x5, 105 2x5 115x5
Dips
8,8,5,5
Skullcrushers
50x7,5
Calf raise
230 5x5 w/ 5 second hold at top and bottom
200 3x5
Standing calf raise
120 3x8

-Started to try to move the weight up on hang cleans. I was washed out by 115. I know I can get it, I was tired and my form needs work so I didn't force it.
-Dips are feeling much better
-Skullcrushers have fallen off bad. I was doing 60 for 8 reps in early August. Maybe I had been doing dips after and that's why. I need to look it up
-Still need to work on squat form, but the weight is feeling pretty easy. I'm not sure how I should break. I think if I broke at the hips I'd fall. I try to break straight down, but I'm not sure.

Any suggestions or input? ANYONE...

 

[delldell2]

Week 4 (8 Week Cycle)
W Light

1 arm DB snatch
40 lb 3x5+5
45 lb 1x3+3
Bulgarian Split Squat w/ DBs
32.5lb 3x5+5
Chins
8,5,3,2,2
Seated Cable Rows
?x8,8,8,6
Zottman Curls
22.5x10,10,10

-8 chins is a PR I guess. I don't know when I should add weight. When I can do 10 straight? I'd like to be able to do 20 straight like the Armstrong pull up program for the military, but I'd much rather be able to do 10 with a 45 pound plate.
-Took it easy on the split squats. Legs were really sore for some reason.
-Tried out 45 for DB snatches. Felt really easy on the right arm, hardly struggled on the left. I think I'm going to set 60 lb. for 5 reps as my goal for Jan. 15
-I struggle with rows. Got to keep doing them to get better since I gave up on them last time.

 

[delldell2]

F - Medium (Week 4 of 8)

Hang Power Snatch
65 1,2,1
70 1,1,1,1

DB Bench
50 3x3
35x12
35x10
Incline DB
35x6

Deadlifts
205 3x5

1 legged hamstring curls
90 3x5

GHR
No idea how many reps

GM
Form work with 65 3x5

Calf work
75 reps with 70 for seated

I guess that was an okay workout.

-With the snatches, I must be doing something wrong. I can do one arm DB snatches with 45 db's easily. The thing flies up. With the barbell, it's just not clicking. I feel sort of lethargic pulling it...like I have no energy.
-Fuck the bench. I now realize that I had washed out on heavy 3's and 5's. I was able to do 5 good reps with the 50's in late August. Now I struggled with the first set doing only 3 reps. I was going to do Poliquin's patient lifter program...6x2>6x3>6x4, but I realized this is not going to work. So in the middle of the workout I switched it up. Going to do higher rep low inclines for the next 4 weeks and see how that goes.
-Deadlift form is improving I think. I have to take it easy, but I think 205 was perfect for today.
-2 weeks ago I was doing 75 for my top set of plate loaded 1 leg curls. Now I can do 90 for 3 sets, so at least I'm making progress somewhere.
-GHR were hard.
-I tried that 75 calf raise program. I like d it...we'll see tomorrow morning.
-Messed around with GM's trying to see how I should do them. Two things happen. 1) I stick my butt out and the bar rolls down my back a little when I descend. 2) I don't stick my ass out and I feel like I'll get decapitated
So, I think since I'm used to doing high bar squats, I should just put the bar on the low bar position since the bar rolls down there anyway.

ANY advice or comments are welcome.

 

[delldell2]

S Random stuff

Static bar holds
185- 50,45,30 seconds
Wrist Curls
50 2x20

Weighted decline situps +25
3x8 + 10 Russian Twists
Hanging leg raises
3x15

Rotator Cuffs
Cuban Press
20 2x15
L Flyes
10 2x30
External rotation
10 2x15

4 way neck
Side & Back 5,5+,6 2x20,1x8
Front 4+,5 2x10

 

[delldell2]

M - Heavy (5 out of 8)

Hang Power Cleans
95 3x3
105 5x1
Standing Military Press
75-4x5, 70 1x5
Full Back Squat
95x5, 115 4x5
Dips
8,5,5,5
Skullcrushers
50 3x8
Calf raise w/ 5s iso hold at top and bottom
230 5x5
210 3x5
Standing calf raise
80 1x50

-Form and acceleration improving on cleans
-Military is finally moving up and feeling real good
-My squat is pathetic...beyond pathetic. I just wish I could add 5 pounds a week. I'm going to start trying that and see what happens.
-Dips are not progressing as I'd like. I want to add some damn weight, but not until I can do 3x10
-I don't know what's up with the skullcrushers. I think the bar I used was lighter. Regardless, I've moved backwards from being able to do 60x8
-Someone reply...Anyone?

 

[delldell2]

Week 5 out of 8
W Light

1 arm DB snatch
40 lb 1x5, 45 2x5+5, 40 1x5+5
Bulgarian Split Squat w/ DBs in each hand
35lb 3x5+5
Chins
10x3
Seated Cable Rows
?x8,8,6,6
Zottman Curls
27.5x8, 25 2x8

-40's fly up, 45's don't
-Couldn't get the 30 sec. rest intervals in the chins, but overall volume was up from 20 reps to 30 reps
-I think I'll easily make 40 lb 1 leg squats by week 8
-Upped row volume
-Starting inclines friday. No more flat bench for awhile. I might do one high rep set after 4 sets of inclines, since I have no groove whatsoever, but incline is the focus from now on. If I want variety, I'll just change the angle. I burned out on flat bench and it took me 6 weeks to figure that out.

 

[delldell2]

F - Medium (Week 5 of 8)

Hang Power Snatch
65 3, 3, 1,1,1,1

INCLINE DB Bench
40 x 8,7,6,5
Flat db 35 1x10

Deadlifts
170 10x3 w/ 35s RI

1 legged hamstring curls
95 1x5, 90 2x5

GHR
No idea how many reps

GM
Form work with 65 3x5
1 complex GM, Back squatx5, BTN press, Front squat x5

Calf work
75 reps with 75 for seated
Standing calf raise
120 5x5 w/ 30s RI

-I still struggle with snatches with the bar. It also felt like it was hurting my shoulder. I did one rep where it absolutely flew up...it probably could have hit the ceiling if I let go. I'm serious. I think that was the first time I felt like I did one right. The rest sucked and felt slow.
-Finally got to do inclines again. I like them ALOT. They actually made my shoulders feel good? Inclines own.
-Big development on deadlifts today. HUGE actually. I always had seen myself do them from the front and although my back rounded a little, I ignored it. Well, today I turned the bar perpendicular to the mirror and the form just clicked. I saw that if I move my shins closer, my shoulders actually stay behind the bar, and it became way, way easier. It's like I found a groove now. So I was pretty happy about that.
-I guess it's a PR on the leg curls. I did slow eccentric which made them much harder.
-The GHR's on the incline situp board aren't working exactly right. I tend to bend at the waist more than I should because my knees feel stress.
-Hopefully the form on GM's will click because it feels either like the bar is going to roll down my back or decapitate me. I can't find a middle ground.
-The calf work was painful.

Good workout. Especially because of the deadlift revelation and inclines.

 

[delldell2]

S Misc.
S Random stuff

Static bar holds
185- 45,30,30 seconds
Wrist Curls
55 2x20

Weighted decline situps +25
3x8 + 10 Russian Twists
Hanging leg raises
3x15

Rotator Cuffs
Cuban Press
20 2x15
L Flyes
10 2x30
External rotation
10 2x15

4 way neck
Side & Back 5,5+ 1x15,1x12,8
Front 5 2x10

 

[delldell2]

M - Heavy (6 out of 8)

Hang Power Cleans
95 3,2,3,1,1,1,1
105 5x1
Standing Military Press
75-5x5 PR
Full Back Squat
95x5, 115x5, 125x5, 115x5, 95x5
Dips
10x3 30ish second RI
Skullcrushers
55 8,6,5
Calf raise w/ 5s iso hold at top and bottom
240 5x5
230 3x5
220x2,200, 180

-After watching those clips that CCJ showed, I tried to work on my form alot more. I really have a tendency to pull with my arms and have trouble generating the power from my hips and doing that "bow." I tried to keep my arms loose and my shoulders in front of the bar as long as possible. I can already feel some difference.
-I guess the military press is a PR. The problem is I used a little leg drive on the last few sets so I'm not too excited. I'm still going to up the weight to 80.
-I finally worked back up to where I was in July with squats. Damn my squat is beyond pathetic.

 

[coolcolj]

do stiffed armed clean/snatch pulls, either from hang or floor depending on your preference. Keep the arms locked no bending, shrug em and get up on your toes. DO it the same way as you would do olys, fast etc

also do jump shrugs with a clean/snatch grip, no weight. Reset after each jump. Keep arms locked

then do one clean/snatchpull first when you do a set of olys. that will help ingrain the feel and form, not to use the arms

 

[delldell2]

Thanks. So you want me to do jump shrugs with just the bar?

I guess from now on it'll be like this:

1. A few sets of jump shrugs with no bar
2. A few sets of pulls from the hang with 10 lbs.more than I clean?
3. A couple of pulls with the weight I'm going to clean, then go straight into the hang cleans. Each set starts with one or two pulls.

What's weird is since today I was trying to keep my arms loose, I sort of did this.

Any comments on how my routine is set up?

 

[coolcolj]

Thanks. So you want me to do jump shrugs with just the bar?

I guess from now on it'll be like this:

1. A few sets of jump shrugs with no bar
2. A few sets of pulls from the hang with 10 lbs.more than I clean?
3. A couple of pulls with the weight I'm going to clean, then go straight into the hang cleans. Each set starts with one or two pulls.

What's weird is since today I was trying to keep my arms loose, I sort of did this.

Any comments on how my routine is set up?

The bar is plenty - it is 45lbs! And your jumping into the air with it.

1) do 3x5 jumpshrugs, do some with clean/snatch grip depending on what on your doing that day. Dip the bar to knee level, then explode and shrug, land, reset etc
This acts a bit like a warmup as well.

2) Do a few sets of triples with pulls, as you warmup, to the weight you will use in your olys. If you do olys from the hnag then do pulls from the hang

3) Do one hang pull, then do 2 hangpolys, together in the same set. Or from the floor whatever you prefer.
Try and get the olys feeling like the pull, ie using your hips, legs and traps to power the weight up. Push your feet through the floor like jumping.

 

[coolcolj]

As far as routine goes, are you getting gains? If you are no reason to change.

Use the olys for speed and work on technique, keep the volume and reps low. The weight should be light for speed and form.
Then work hard on squats. The squats will allow to use more weight on the olys.

I rember when I could barely squat 225lbs, powersnatching 95lbs from the floor was damn hard. But now that I can squat over 315lbs, 95lbs from the high hang with only a inch dip is pretty easy for sets of 5

 

[coolcolj]

I find for me at least, that I get better bang for the bucks from squats than I do with deadlifts/pulls as far as getting stronger on the olys etc

I dunno for some reason, deadlifts, pulls from rack or floor etc just overtrain me, and yet I don't much gains from them.
It has a lot to do with the loads and the fact your using your upper body as well. Plus there is less eccentric, which is important for strength.

So you may want to cut down your volume of deadlifts. Your deadlifting far greater loads than you can squat

 

[delldell2]

Worst workout EVER...well maybe

Week 6 out of 8
W Light

1 arm DB snatch
40 lb 3x5, 35 1x3
Bulgarian Split Squat w/ DBs in each hand
37.5lb 1x5+5
35 2x5
Chins
4x4, 3x3
Seated Cable Rows
?x8,8,6,8,8
Zottman Curls
27.5x8, 25x8, 22.5x8

-Ok, on DB snatches I was really trying to not pull with my arms. I think with 35s I started to "feel" it. The weight flew up. I think I'm starting to understand hips coming in.
-Now this is the disaster. The 1 leg squats. I heard a huge pop...even over my headphones so it was really loud. Then when I squatted down it hurt on the right side of my patella. When I felt my knee, everything felt really "loose." Now when I squat down it doesn't hurt anymore, but it's really scaring me. I'll go into more detail in a separate post since no one reads this thing anyway.
-Wanted to get 8x4 on chins. That would have increased volume from 30 to 32 and been more intense. I guess that's a little unrealistic since I just increased volume from 20 to 30 doing staggered chins (much easier).
-Still suck at rows. Increased volume some.
-I was so bummed about my knee that the workout sucked. I have alot of goals and if I can't squat, then I probably can't oly lift, and if I can't do that, all that I can do are variations of deadlifts and upper body. Not to mention I can't ball which is what all this is leading to. I have some goals, and in the next few years I thought I could really do something I always wanted to. I don't need these setbacks. The opportunity and potential...damn I'm pissed. This hopefully will turn out alright.

 

[delldell2]

F - Medium (Week 6 of 8)

Hang Power Snatch
Bar- A bunch of triples, doubles
55- 3x3

INCLINE DB Bench
40 x 8,8,8,6

Deadlifts
225 3x5

1 legged hamstring curls
95 1x5, 90 2x5 w/ slow eccentric

GHR
Not today

GM
Not today

Calf work
80 reps with 75 for seated
Standing calf raise
120 3x5 w/ iso hold at top and slow eccentric

-Really trying to fix my form on snatches. Trying to not pull with my arms, bring my hips in, and THEN shrug. I felt like I made some progress, but don't really know since 55 and 45 are really light. It did feel noticeably different on some reps. In that Ikei video he was talking about landing and finishing the snatch at the same time. I was just like the guy he was talking about who pulls with his arms with the delayed lockout..
-I like inclines. This was a much needed change. Moving up to 45's next week. The higher rep range is also feeling good.
-225 was my DL max triple in August. I've always held back. I'm going to try to max 275 in 2 weeks. Shouldn't be a problem. It's always a motivation when I hear of WR's power cleaning that much. My DL damn well be higher than their power cleans even if I weigh 30 pounds less and have at least 4 years less training experience.
-Those 75 reps are killer. I might use the same weight next week and try to have less sets. Next cycle I guess I'll try 50 reps instead. Before I had done 12x3 and 8x5 w/ short RI. Need some other options. I bet I have the skinniest calves of anyone here. Hopefully they'll thicken up some from squats too.
-Good workout.

-Yeah and I weighed in at 161 on Wednesday. I WILL be 170 by Jan 21 and 180 by the end of spring semester. I had lost some weight and was 156 last week. So it was weird seeing that I gained 5 pounds even though my diet has pretty much been the same. All I did was add more tablespoons of olive oil, but I'm just as lean if not more lean then I was 4 weeks ago.

 

[Mike_Rojas]

Good improvement on those deadlifts!

 

[delldell2]

M - Heavy (7 out of 8)

Hang Power Cleans
95 1,1,1,1,1,3,2
105 5x1
Standing Military Press
80x5 PR, 75 4x5
Full Back Squat
95x5, 115x5, 130x5, 125x5, 115x5, 95x5
Dips
4x6
Skullcrushers
55x5, 50x5
Calf raise w/ 5s iso hold at top and bottom
260 5x5
240 3x5
230 3x5
230 3+3 1 leg accentuated negatives

-This was one of my best workouts so far, and surprisingly it was on very little sleep.
-I read about "pushing the floor" to initiate the cleans. I could really imagine doing it at the time, but I struggled doing it today. I need to warmup better because 95 felt heavy for the first few singles. On one rep I don't know what I did, but the bar flew up and when I racked it was so fast it hit my throat. I'm struggling to use my hips. Feel like I'm still pulling alot, but I think it's getting better.
-Military presses were weird. I did 75 5x5 last week but I had used a little leg drive. 80 felt heavy on my core. I guess I need to start taking breaths like when I squat now. Used a little leg drive on maybe 2-3 reps total, but was leaning back more than I'd like. Going to drop down to 75 5x5 next week with really strict form and exactly 1 minute RI's so I can measure progress better.
-This was the most squat volume I've done so far. I was worried about my knee, but it feels fine now. Still have a tendency to lean forward. I'm sort of confused about this sitting back (breaking at the hips) vs. breaking at the knees deal. I'm trying to do Oly style, but I don't want my knees to go too far forward. I read on Dan John's site to squat between your legs. So I'm trying to do that. http://danjohn.org/squat101_files/frame.html
-Dips were alright. I'm still pissed that I can't add weight, but at least I got through all the sets without my hands slipping as usual
-Don't know how the hell I could do 60x8 on skullcrushers in August and now barely get 5 with 55. Must have been mislabeled or something. The bars were different there, however.
-I hate the damn sled for calves. It does nothing. I think I'm getting something out of seated raises, but I have no gastrocs. I might sound like a bodybuilder there, but my calves are worse than any you've ever seen. I think I have seen some minute results in this cycle, but I'm switching over to standing calf raises for the primary exercise next cycle.

 

[delldell2]

Week 7 out of 8
W Light

1 arm DB snatch
40 lb 2x5+5
Hang Power Snatch
45 3x5
55 3x3
60 1x3
Deadlift form work with 135
Incline DB
45 x8,7,5
40 x6
Chins
4x4, 3,2,2 (||)
Seated Cable Rows
?x6,6,8,8
Zottman Curls
27.5x8, 25 2x6

-I don't know if I'm pulling with my arms still, but the snatches are feeling alot better. They're so much faster than cleans. If I can get the form down and not worry about my shoulders getting hurt, this would probably become one of my favorite lifts.
-Not really speed deads. Just trying out different forms and seeing what suits me best. Sumo feels so much easier(1st time to try), but I'll stick with conventional right now. Going for 275 PR next week...going to get it easy.
-I like the inclines. I think I'm better suited for them as well. This is only the 3rd week I think and I probably could get 5 with 50's. That's where I was stuck with flat DB bench. 3 weeks ago.
-Pretty good workout again.
-Calluses really held me back on chins
-Rows starting to feel a little better, but have a long way to go

 

[delldell2]

M - Heavy (8 out of 8)

Hang Power Cleans
95 3x3 and some 1s
105 3x1
115 3x1 PR?
105 3x1
Standing Military Press w/ 1 minute RI
75-3x5, 70x5, 65x5
Full Back Squat
95x5, 115x5, 135x5, 95x8
Dips
6,6,6,7
Skullcrushers
60? x5, 55?x8
Calf raise
260 5x5
230 6x1+1 one-legged accentuated eccentrics

-Weird workout. I hit PR's...I guess.
-I've only been doing cleans for a little while and missed 115 a few weeks ago. But I thought it was just because I was drained, not because I couldn't do it. Did it 3 times today fairly easily, so I guess that's a PR. Wanted to be able to do 135 by now, but I had to (and still am) working on form.
-Don't know what's up with military presses. 2 weeks ago I got 5x5 with 75. Last week I got 80x5. I had never timed my rest intervals, but 1 minute kicks my ass. So I understand how I overestimated the weight for 5x5, but I was even struggling with the first set of 5 and my back was bending way too much. I was so drained that I had to use some leg drive and really struggled to lock out the last rep on 65. Hopefully my back doesn't hurt tomorrow, but I wouldn't be surprised. It was stupid, and I know I'll have to stop doing that when I'm actually handling heavier weights.
-135 is a pathetic 5 rep PR on back squats. I should have had this in August. I first started squatting in March. Took it really slowly. Then I had to stop because of my knee. Then I did front squats, and when I went back to back squats I was struggling with 95. It just was really hard at the bottom. It still is at the very bottom. I thought I'd get 135 on the first week of the cycle, but decided to take it really slowly.
-Weighed 158 today. WTF...I was 160 at the end of the summer, 156 3 weeks ago, 161 1.5 weeks ago, and somehow I lost weight. I hadn't ate well at all the last 5 days, but I don't know how I lost weight since I hadn't even been active. My weight jumps like crazy. I wanted to be 170 by the end of January. Don't know if that's still possible, but I'm going to step up the amount of food majorly.
-Don't know how much weight the bar was on skullcrushers, so I don't know if that's a PR or not. Held back a few reps though. Nothing is taken to failure.
-This workout took forever. Over an hour and a half because I had no energy at all today and had to rest alot in between exercises. Also I ate right before working out. I actually do that always, but with maybe 5-10 minutes in between. Next cycle I'm going to try to get 30 minutes in between. That should help.

Comments are appreciated.

 

[delldell2]

Week 8 out of 8
W Light

1 arm DB snatch
40 lb 3x5+5
Chins
5x4, 3+1 w/ kipping, then really slow negative
Seated Cable Rows
6 sets of 6-8
Zottman Curls
27.5x6, 25x8

-Nice and quick
-I'm starting to like BB snatches more than DB snatches. I really tend to pull with my arms on these. Probably should have done lower reps, but oh well.
-I got some of the calluses off so chins were easier. So damn close to 6x4, but had to swing my knees up halfway on the last rep. Did a really slow negative. About 10 seconds and it killed my arms. I'm going to start doing really slow negatives on the last reps of everything except squats, deadlifts, and oly lifts.
-Slowed down negatives on curls and felt no need to do a third set.
-Friday's my last day of the cycle and I have two main goals. Get 45 lb. DB press for 8,7,6,5 and more importantly get 275 on deadlift. And if that goes up, then I'll probably go for 315. If I get that, then I've reached one major goal and will be pretty happy.

 

[delldell2]

F - Medium (Week 8 of 8)

Hang Power Snatch
45,55,65- probably about 20 reps

INCLINE DB Bench
45 x 8,7,6,FOUR...

Deadlifts
135x8,225x3,275xfailx2,255x1...PR, boooo

1 legged hamstring curls
100 1x5, 95x5, 90x5

Calf work
75 reps with 80 for seated

-That's the end of this journal and cycle
-Wanted 275 on deadlift, didn't get it. -Wanted 8,7,6,5 on incline, only got 4 on last set
-Only got maybe 6 hours of sleep last night. Not good, considering I need more than 8. Don't want to make excuses, but I had no energy or motivation. I've never gone for a max single so I didn't really pump myself up and I paid for it. Got 275 about halfway up and just dropped it. Don't even know if I could have gotten it, but just felt drained. Second try got it like 2 inches off the ground. Just not my day. Sucks to have to end the cycle like that, but 255 is a PR...sort of. I pulled that up pretty fast, but didn't even care. Just sort of half assed it.
-Ooh, PR on 1 leg curls. Blah.
-I guess I should be happy with inclines even though I didn't get 5 on the last set. I'm stronger than I was 3 weeks ago. Probably neural adaptation. I also probably can incline what I could flat at the beginning.
-Anyway, this is over. Next cycle will be better.

 

[coolcolj]

You need to unload for a week before attempting PRs, or just take 5 days of and then attempt them

One thing I have learned, sleep is the holy grail!!!!

You can get by eating very little, but one thing you can't do without is tons of sleep. No matter how well you train, if you don't sleep enough, you might as well save the bother and not train at all.

You just end up spinning wheels

Take small naps during the day or before training if you don't get enough sleep at night, every hour here and there helps a lot

 

[delldell2]

Yeah, it's finals week and the last week of my cycle, so I just thought I could muster up the energy for 1 rep. Guess not.

I wasn't focused at all though. I forgot to keep my abs tight, drive my feet through the ground, and somehow made myself think 275 was heavier than it was. Now that I know what it feels like, it shouldn't be a problem whenever I try again. Probably in 2 months. Hopefully I can get 315 then although I'll probably be nearer to 170 then instead of 158 this week.

By unload, do you mean cut volume in half or intensity? Because last week, all I did were a few sets of speed deads to work on form. I think it was the sleep and lack of focus/intensity combined.

 

[coolcolj]

volume

also I find facing away from the mirror helps mentally, when you can't see the weight, you don't feel intimidated and don't worry too much how you look etc
Off course you need to get used to lifting without the mirror

I used to freak out mentally when I loaded up 3 plates on the bar and walking out seeing those plates in the mirror

 

[delldell2]

So keeping the same intensity is okay if I just cut to 3x3 or something similar?

I normally face the mirror, but the last few times I haven't been. They weren't max attempts though. I should just think of girls deadlifting more than me or people powercleaning the same weight.

 

[coolcolj]

I normally increase the intensity a little bit

just halve the volume, but taking 5 days off is even better