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The journey of an ectomorph

Sept 11,2006

Split Jerks 5x3 - 55,60,70,75,80 - PR on the 80 kg. Felt easy. Could have probably done 85. Anyone want to make bets on when I reach 90? :D

Squat Cleans 5x3- 50,55,60,65,70,75

Squat Snatch 5x3- 40,42.5,47.5,52.5,60

Snatch Grip Pulls 4x5- 60,65,70,75

3x3 - 4x3 45,50,55,55

Pull-Ups 4x4 Bodyweight

Ab Work

Gaining weight steadily. at 225 right now. Estimating I will be around 232 at the end of the month.

Ordered 50 lbs of grass land beef today. Hope I can fit it all in my freezer.

I'll never go back to store-bought beef if I can. Being able to eat lbs of grassland beef in a day and getting no gas or digestion problems makes me love it.
 
Wednesday, Sept 13, 2006

This workout sponsored by food. An extremely anabolic substance :D

Backsquats 5x3, in lbs
176,198,242,286, ------- 308 lbs!!! PR!!! my first 300+ lb squat

Front Squats 5x5
110,132,154,198 - dropped at the bottom of fourth rep, 198

Front Press 5x5
40,45,55,---60 --- PR!!! First time I pressed two blues over my head without any leg drive

Snatch Grip Shrugs 3x10
60,65,75

Bench Press 5,4,3,2,2
155,175,205,225,245

IBP
135,145,165,185,205 - coach assisted me a lot on 205

Behind Neck Lat Pulldowns 3x10

Curls 3x10

Got there late again and had to miss out on a few exercises. Really need to start coming earlier.

Overall I've set a lot of PR's this week so far.

The extra calories and bodyweight really helps.
 
Why didn't you just do the exercises as planned?

It's not like you need your coach there when you squat or bench anyway..
 
super_rice said:
Why didn't you just do the exercises as planned?

It's not like you need your coach there when you squat or bench anyway..

Not sure what you mean. All the exercises I list in my log are the ones as planned.

I couldn't finish because the gym closed : ) doh

I do need the coach though while setting PRs though. They have one who works from 5pm - 10pm each day helping to train various athletes. No way I'm going to let someone unexperienced spot me when I'm trying to go really heavy.
 
Couldn't make it thurs or friday... went Saturday instead.


Sat, Sept. 16, 2006

(in kg)

Behind The Neck Jerks 5x3
45, 50, 60, 75, 80 (pr)

3 pos snatch 40,45,47.5,52.5,60 (pr)

3 pos clean 50,55,60,65,70 - shoulda gone 75 for the last one instead

Box Step-Ups 4x5
30,40,45,45

Deadlifts 5x5 (in lbs)
264,286,308, 319, 330

Dips 3x10

Pull-up 4x4 bodyweight


When I started I dove right into my workout and did my sets with very list rest. Then I lost my energy and had to take nearly 5 min breaks between reps. I was thinking of bringing some fruit or light snacks with me and eating them by the fourth exercise so I'll have energy to finish in a timely matter, and possibly improve my lifts.


Been having PRs nearly everyday for the past two weeks now. This marks the end of my fourth workout week, and next week is deload. I wonder what's making me PR so much lately? The extra cals? This grass fed cow beef and milk I've been consuming? The virgins I've been sacrificing? I think it's the extra calories, probably.

time to go slam a pound of beef now...
 
Last edited:
TomoUK said:
good work with all the pr's, stupid question coming....what are 3 pos cleans/snatches?

not a stupid question. a lot of weightlifting coaches have their own brand of obscure exercises they use.


it's where the barbell starts off on the ground, then you do a pull with it, then snatch/clean the weight from the hang position. keep holding onto the weight, then lower it down to just below the knees and do the clean / snatch from that position, then put the weight on the ground, and do a power clean / snatch from the floor.
 
eager2learn said:
not a stupid question. a lot of weightlifting coaches have their own brand of obscure exercises they use.


it's where the barbell starts off on the ground, then you do a pull with it, then snatch/clean the weight from the hang position. keep holding onto the weight, then lower it down to just below the knees and do the clean / snatch from that position, then put the weight on the ground, and do a power clean / snatch from the floor.

I always thought a 3 position snatch was:

snatch pull, then snatch from the hip, snatch from below the knee, snatch from the floor.

or:

snatch pull, drop snatch, full snatch.

Conversely, 3 position clean would be:

clean pull, then clean from above the knee, clean from below the knee, clean from hang.

Never done it with power movements, but I guess it may be a good one to try, in order to develop power clean like speed from the hip during a full lift. I'll try those out today! Good work on the lifting! Train hard and don't eat processed food!
 
super_rice said:
I always thought a 3 position snatch was:

snatch pull, then snatch from the hip, snatch from below the knee, snatch from the floor.

when you say hip position, are you thinking the same as hang position?

if so, then our definitions are the same for 3 position snatch.

thanks for the encouragement. i've been setting pr's like mad lately, but have started packing on some fat. i wonder if i should just keep eating then worry about burning all the fat off later?
 
don't worry about the fat. you will gain weight invariably as you advance.

when i mean from the hip, it's a very very high hang. so you only dip maybe 2-3", so the bar is essentially already in the finished position. you use this to develop top end speed and acceleration in the pull, and also some aggressiveness :)
 
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