PracticALly Programmed - Al420 Log

[al420]

Still self taught (via Gayle Hatch vids). There is a local guy, Oleg Kechko...

He was a competitive Olympic weightlifter competing for Belarus. He has trained in the Soviet Sport School System since the age of 11. He is the reigning Belarussian National Champion and holds the national records in the 76 kg class. He holds the Elite status of International Master of Sport. He competed in the 1993 World Weightlifting Championships, placing 6th, and 1995 World Weightlifting Championships, placing 9th.

His best achievement: ranking #1 on the 1991 World Weghtlifting Ranking list with 365 kg total in the 76 kg class, winning the 1991 Friendship Cup.

 

[Cynical Simian]

So what's the plan now? You mentioned that you'd "reorganize" and "reprioritize" a while ago but haven't said much more about it. Might I suggest that you reread the Intermediate chapter of Practical Programming and do something based on one of the layouts therein? I think you became a bit enamored of the stuff in the Advanced section and increased the complexity and volume far beyond what was necessary or optimal.

 

[al420]

So what's the plan now? You mentioned that you'd "reorganize" and "reprioritize" a while ago but haven't said much more about it. Might I suggest that you reread the Intermediate chapter of Practical Programming and do something based on one of the layouts therein? I think you became a bit enamored of the stuff in the Advanced section and increased the complexity and volume far beyond what was necessary or optimal.

I agree. That was my plan for this weekend.

Here is what the Oly lifting coach said after watching me PC and Front Squat:

thoracic flexibility is the challenge I see. I also don't know if you're squatting to your potential--limited range of motion at the bottom....also a flexibility issue.

 

[al420]

Weight this AM: 219

Todays Workout:

16" Box Squat: 135x10, 185x5, 225x5, 275x5, 315x5x3
Flat Bench: 195x5x5
Seated BB Military: 95x5, 135x5, 145x5, 155x5, 160x4
Pec Deck: 110x10x2

Did some DB fronts, 25's x10, 32.5's x8 (swinging a tad) drop to 20's by a bunch. Did 2 sets. Wanted to play some more but my 2hrs was up...

Box squats felt great. Knee was all but painless and my groin never said a word. I am very upbeat about today. Last set I had to dig a bit so that is good. Been a while. Everything has just felt so heavy lately, and today everything felt light. Corner turned.

Bench was hard. Again, straight sets are fucking hard. You have to really be there mentally.

I am getting a better feel for this. If I do straight sets w/ one lift I have to do linear sets on the other exercise. I just don't have the endurance to do multiple straight sets.

 

[Kabeetz]

Corner turned.

Congratulations bro. For real. You've earned that feeling. Run with it.

 

[al420]

Weight this AM: ???

Todays Workout:

Power Clean: 95x3, 115x3, 135x3, 155x3, 175x3, 185x3
12' Rack Pulls: 275x5, 315x5, 365x5, 405x5, 405x5, 425x3
HS Seated Row: 6 plates x8, 6 plates x10, 6 plates x9

I really think my DL is going to be much better after training RP for a while. I am starting just below my sticking point (few inches below knees). I thought if I started lighter today and skipped 385 that I would get to 450. 425 went up OK but I was belted and the belt was kinda poking me - I may sue Inzer for fucking up my potential PR.

I am trying to train around 2:30. My heavy days take 2hrs easy and my light days are typically the same. This still alows me to end my day at work which for me means more income. I need to get my assets on swole.

It is also little league baseball season again. I coach both my sons, so it is at least 4 nights a week. Craziness...

 

[Cynical Simian]

It is also little league baseball season again. I coach both my sons, so it is at least 4 nights a week. Craziness...

Baseball, eh? What cycles are they running?

 

[al420]

Baseball, eh? What cycles are they running?

My 9yr old is the serious one, he is a fanatic about athletics. He is doing a low dose of Primo (cause it has zero sides) and some Dbol, cause I can sneak it into his lucky charms.

My 6yr old is not really into it. He likes Power Rangers... so I have him on Abombs and Halo. Again, low doses.

I WILL NOT give them injectables untill they have hit puberty, or started competitive fighting...whichever comes first.

 

[SgtSlaughter]

those rack pulls sound fun

Nice PC broly! You'll be up around 205, and 225 before you know it.

winny in the juice box works too.

 

[HiDnGoD]

Good work man. Glad to see your "meal tickets", I mean your kids are "developing" right. Introduce them to ck's kids. They have the right idea, too.