the road to 250/510 & 1:59.........

[800man]

sup fellas,

decided to start a log book

im 6'1 (185-186cm) & about 82-83kg

my goals are

1) compete in a local meet for olympic weightlifting - gunning for 112.5/137.5kg total in 85kg class (current best 90/107.5)

2) qualify for powerlifting british nationals qualifier 82.5kg class. 510kg is the bottom of the pile. im gunning for 520kg by june (175/115/230)

3) run 1:59 in the 800m. I did like to think of myself as a sprinter when I was younger (11.7 hand timed at 17 with no training but football, you call it soccer) but I figured im more likely to be better at endurance now, plus the 800m is like a friggin long sprint anyway! im training for pb's all across the board though, as much as 3-5k seeing as thats 95-100% vo2max.

heres my basic set up;

I train small volume whole body everyday rather than sets I use a 3 minute time zone similar to E.D.T. (I prefer this, easier to gauge progress) based around variations of these main compounds;

Bench variation (i.e. incline/supa close/illegal wide/reverse grip etc.)

Row variation (pronated/supinated/wide/face pulls)

press/shoulder varation (military/bhn/wide/dips/rear delt raise/iso scarecrow)

chin varation (bhn/wide/semi supinated/iron cross)

squat/dead varation (sumo/sldl/rack gm's/hypers/zerchers etc. etc.)

ab varation (sit ups/leg raises/side bends/plank/side hypers the usual)


plus 1-2 times a week im working upto a single in the olympic lifts, no reps or anything like that, this is based similar to the 'WHAT IF' article by louie simmons a few years back in milo. I figure if my form stays a constant (which it always does, I can full catch real easy & my hang clean is 2.5kg more than my clean) I just need to get stronger in all areas & then I should make some good progress!

a few of the variations:

pull based; snatch/clean/hang clean/hang snatch

jerk based; push press/power jerk/split jerk/bhn jerk


i've been on this sort of program for a few weeks now & making good progress so i'll see what happens!

 

[800man]

yesterday session;

pronated row 87.5x2 (very strict fashion)
illegal wide bench 80x12
iso-hypers 50x60s (these are done in a zerchers style off a bench)
behind neck press 45x20
behind neck chins 20x2 (these are frigging tough)!
plank bwx90s

no olympic lifting yet, im just getting back into lifting after a accident.


I switch between zones (i.e. 60% then 90%, 80% etc.) daily & try & make progress as often as possible. I may come back to a zone the next session if I feel i can make progress. if I feel burnt out I leave it, switch up. I rather do small sessions everyday than lump big ones every 3-4 days. I did try db hammers method for a while but i found I wanted to train more often! olympic lifters do whole body daily sessions so if I train with smaller volume why cant i?!

Basically im trying to combine bodybuilding/powerlifting/olympic lifting at the same time. not bodybuilding as such but more to build up my tolerance to work. As long as I keep the kcal down I find I can lose weight & keep a high level of muscle this way.

 

[800man]

Thought i'd better give some previous personal bests;

olympic back squat 150x3 (havent maxed, only tried a *very* hard triple)
front squat 127.5
conventional dead 200
sumo 205 (almost smoked that 210 last week though)!
snatch 90
hang snatch 82.5
clean & jerk 107.5
hang clean 110
bench 100kg (shocking, so leave me alone, im a newbie to this)!
Incline 90kg
bhn press 70kg
bhn jerk 122.5 (this exercise took my running two feet from 29" to 38" in 12 weeks!)

when the weather clears up i'll borrow a camcorder & get some new maxes done, plus a few clips of me doing a few 180/270's off the bounce (a half arsed 360 lol). A side goal from my basketball days is a 40" two foot running vert (cant do much with it anyway, at 6'1 i've got a reach of 237cm, t-rex arms!) but im not really concentrating on it, as i'll be doing alot of longer distance I doubt my vert will be able to keep the sort of elastic strength, I expect the s.s.c. will be fucked after a 5k!

800m training;

havent really set any pb's, as a wannabe weightlifter I didnt walk anywhere let alone run more than 30m for a couple of years, my 30m still feels pretty sharp & my standing jump is still quite good at around 30-31", so I know i've still got some explosion unfortunately I trained like trash during this period hence the no so great numbers. too much pavel/sticking to 3-4 movements & it didnt lead me far I figure if i've got a good level of strength my power always seems to follow quickly (i've never got much out of plyo's, maybe 1", just pl/ol lifting seem to do tha business at the moment) my cns seems to fire pretty good, even when I was 15 1/2 stone (98.5kg?) I looked like twinkle toes on court & could grab the rim with two hands in my sleep, my ground contact time is pretty good without training for it. My girl also said I ran like a girl, apparently I 'ping' off the ground (what a cow!)

I also have shin splints at the moment from trying to increase the volume too quickly (quickly trying to build a base) so I wont be do much besides maintaining vo2max on the concept 2 rower (god I sound like a fitness freak, grab me a spandex & a multi coloured headband!) this should ensure when Im fully healed I should be fit enough to run a half decent time (anything above 50 metres fucking kills me)

I feel im gifted enough to run a decent 800m eventually, its basically a extended sprint, I dont think I have the strength/power:ratio or the sickening cns of a top 100m so I decided to take it up a notch & run middle distance. as a result of this im trying to bring my bodyweight down which is a fucka cos I like my food very much. im gunning for 79.5kg which puts me in the 'average' range a normal human being at my height, middle distance runners gerenally are 10% less but I doubt i'll ever reach 162lbs/73.5kg (my target weight for middle distance) as I have had a tough enough time getting under 85kg.

 

[800man]

Thought i'd better give some previous personal bests;

olympic back squat 150x3 (havent maxed, only tried a *very* hard triple)
front squat 127.5
conventional dead 200
sumo 205 (almost smoked that 210 last week though)!
snatch 90
hang snatch 82.5
clean & jerk 107.5
hang clean 110
bench 100kg (shocking, so leave me alone, im a newbie to this)!
Incline 90kg
bhn press 70kg
bhn jerk 122.5 (this exercise took my running two feet from 29" to 38" in 12 weeks!)

when the weather clears up i'll borrow a camcorder & get some new maxes done, plus a few clips of me doing a few 180/270's off the bounce (a half arsed 360 lol). A side goal from my basketball days is a 40" two foot running vert (cant do much with it anyway, at 6'1 i've got a reach of 237cm, t-rex arms!) but im not really concentrating on it, as i'll be doing alot of longer distance I doubt my vert will be able to keep the sort of elastic strength, I expect the s.s.c. will be f@*ked after a 5k!

800m training;

havent really set any pb's, as a wannabe weightlifter I didnt walk anywhere let alone run more than 30m for a couple of years, my 30m still feels pretty sharp & my standing jump is still quite good at around 30-31", so I know i've still got some explosion unfortunately I trained like trash during this period hence the no so great numbers. too much pavel/sticking to 3-4 movements & it didnt lead me far I figure if i've got a good level of strength my power always seems to follow quickly (i've never got much out of plyo's, maybe 1", just pl/ol lifting seem to do tha business at the moment) my cns seems to fire pretty good, even when I was 15 1/2 stone (98.5kg?) I looked like twinkle toes on court & could grab the rim with two hands in my sleep, my ground contact time is pretty good without training for it. My girl also said I ran like a girl, apparently I 'ping' off the ground (what a cow!)

I also have shin splints at the moment from trying to increase the volume too quickly (quickly trying to build a base) so I wont be do much besides maintaining vo2max on the concept 2 rower (god I sound like a fitness freak, grab me a spandex & a multi coloured headband!) this should ensure when Im fully healed I should be fit enough to run a half decent time (anything above 50 metres f*@king kills me)

I feel im gifted enough to run a decent 800m eventually, its basically a extended sprint, I dont think I have the strength/power:ratio or the sickening cns of a top 100m so I decided to take it up a notch & run middle distance. as a result of this im trying to bring my bodyweight down which is a f*@ka cos I like my food very much. im gunning for 79.5kg which puts me in the 'average' range a normal human being at my height, middle distance runners gerenally are 10% less but I doubt i'll ever reach 162lbs/73.5kg (my target weight for middle distance) as I have had a tough enough time getting under 85kg.

 

[800man]

Thought i'd better give some previous personal bests;

olympic back squat 150x3 (havent maxed, only tried a *very* hard triple)
front squat 127.5
conventional dead 200
sumo 205 (almost smoked that 210 last week though)!
sn*tch 90
hang sn*tch 82.5
clean & jerk 107.5
hang clean 110
bench 100kg (shocking, so leave me alone, im a newbie to this)!
Incline 90kg
bhn press 70kg
bhn jerk 122.5 (this exercise took my running two feet from 29" to 38" in 12 weeks!)

when the weather clears up i'll borrow a camcorder & get some new maxes done, plus a few clips of me doing a few 180/270's off the bounce (a half arsed 360 lol). A side goal from my basketball days is a 40" two foot running vert (cant do much with it anyway, at 6'1 i've got a reach of 237cm, t-rex arms!) but im not really concentrating on it, as i'll be doing alot of longer distance I doubt my vert will be able to keep the sort of elastic strength, I expect the s.s.c. will be f@*ked after a 5k!

800m training;

havent really set any pb's, as a wannabe weightlifter I didnt walk anywhere let alone run more than 30m for a couple of years, my 30m still feels pretty sharp & my standing jump is still quite good at around 30-31", so I know i've still got some explosion unfortunately I trained like trash during this period hence the no so great numbers. too much pavel/sticking to 3-4 movements & it didnt lead me far I figure if i've got a good level of strength my power always seems to follow quickly (i've never got much out of plyo's, maybe 1", just pl/ol lifting seem to do tha business at the moment) my cns seems to fire pretty good, even when I was 15 1/2 stone (98.5kg?) I looked like twinkle toes on court & could grab the rim with two hands in my sleep, my ground contact time is pretty good without training for it. My girl also said I ran like a girl, apparently I 'ping' off the ground (what a cow!)

I also have shin splints at the moment from trying to increase the volume too quickly (quickly trying to build a base) so I wont be do much besides maintaining vo2max on the concept 2 rower (god I sound like a fitness freak, grab me a spandex & a multi coloured headband!) this should ensure when Im fully healed I should be fit enough to run a half decent time (anything above 50 metres f*@king kills me)

I feel im gifted enough to run a decent 800m eventually, its basically a extended sprint, I dont think I have the strength/power:ratio or the sickening cns of a top 100m so I decided to take it up a notch & run middle distance. as a result of this im trying to bring my bodyweight down which is a f*@ka cos I like my food very much. im gunning for 79.5kg which puts me in the 'average' range a normal human being at my height, middle distance runners gerenally are 10% less but I doubt i'll ever reach 162lbs/73.5kg (my target weight for middle distance) as I have had a tough enough time getting under 85kg.

 

[800man]

Thought i'd better give some previous personal bests;

olympic back squat 150x3 (havent maxed, only tried a *very* hard triple)
front squat 127.5
conventional dead 200
sumo 205 (almost smoked that 210 last week though)!
sn*tch 90
hang sn*tch 82.5
clean & jerk 107.5
hang clean 110
bench 100kg (shocking, so leave me alone, im a newbie to this)!
Incline 90kg
bhn press 70kg
bhn jerk 122.5 (this exercise took my running two feet from 29" to 38" in 12 weeks!)

when the weather clears up i'll borrow a camcorder & get some new maxes done, plus a few clips of me doing a few 180/270's off the bounce (a half arsed 360 lol). A side goal from my basketball days is a 40" two foot running vert (cant do much with it anyway, at 6'1 i've got a reach of 237cm, t-rex arms!) but im not really concentrating on it, as i'll be doing alot of longer distance I doubt my vert will be able to keep the sort of elastic strength, I expect the s.s.c. will be hammered after a 5k!

800m training;

havent really set any pb's, as a wannabe weightlifter I didnt walk anywhere let alone run more than 30m for a couple of years, my 30m still feels pretty sharp & my standing jump is still quite good at around 30-31", so I know i've still got some explosion unfortunately I trained like trash during this period hence the no so great numbers. too much pavel/sticking to 3-4 movements & it didnt lead me far I figure if i've got a good level of strength my power always seems to follow quickly (i've never got much out of plyo's, maybe 1", just pl/ol lifting seem to do tha business at the moment) my cns seems to fire pretty good, even when I was 15 1/2 stone (98.5kg?) I looked like twinkle toes on court & could grab the rim with two hands in my sleep, my ground contact time is pretty good without training for it. My girl also said I ran like a girl, apparently I 'ping' off the ground (what a cow!)

I also have shin splints at the moment from trying to increase the volume too quickly (quickly trying to build a base) so I wont be do much besides maintaining vo2max on the concept 2 rower (god I sound like a fitness freak, grab me a spandex & a multi coloured headband!) this should ensure when Im fully healed I should be fit enough to run a half decent time (anything above 50 metres really kills me)

I feel im gifted enough to run a decent 800m eventually, its basically a extended sprint, I dont think I have the strength/power:ratio or the sickening cns of a top 100m so I decided to take it up a notch & run middle distance. as a result of this im trying to bring my bodyweight down which is a proper git cos I like my food very much. im gunning for 79.5kg which puts me in the 'average' range a normal human being at my height, middle distance runners gerenally are 10% less but I doubt i'll ever reach 162lbs/73.5kg (my target weight for middle distance) as I have had a tough enough time getting under 85kg.

 

[800man]

Thought i'd better give some previous personal bests;

olympic back squat 150x3 (havent maxed, only tried a *very* hard triple)
front squat 127.5
conventional dead 200
sumo 205 (almost smoked that 210 last week though)!
sn*tch 90
hang sn*tch 82.5
clean & jerk 107.5
hang clean 110
bench 100kg (shocking, so leave me alone, im a newbie to this)!
Incline 90kg
bhn press 70kg
bhn jerk 122.5 (this exercise took my running two feet from 29" to 38" in 12 weeks!)

 

[800man]

Thought i'd better give some previous personal bests;

olympic back squat 150x3 (havent maxed, only tried a *very* hard triple)
front squat 127.5
conventional dead 200
sumo 205 (almost smoked that 210 last week though)!
sn*tch 90
hang sn*tch 82.5
clean & jerk 107.5
hang clean 110
bench 100kg (shocking, so leave me alone, im a newbie to this)!
Incline 90kg
bhn press 70kg
bhn jerk 122.5 (this exercise took my running two feet from 29" to 38" in 12 weeks!)

Thought i'd better give some previous personal bests;

olympic back squat 150x3 (havent maxed, only tried a *very* hard triple)
front squat 127.5
conventional dead 200
sumo 205 (almost smoked that 210 last week though)!
sn*tch 90
hang sn*tch 82.5
clean & jerk 107.5
hang clean 110
bench 100kg (shocking, so leave me alone, im a newbie to this)!
Incline 90kg
bhn press 70kg
bhn jerk 122.5 (this exercise took my running two feet from 29" to 38" in 12 weeks!)

when the weather clears up i'll borrow a camcorder & get some new maxes done, plus a few clips of me doing a few 180/270's off the bounce (a half arsed 360 lol). A side goal from my basketball days is a 40" two foot running vert (cant do much with it anyway, at 6'1 i've got a reach of 237cm, t-rex arms!) but im not really concentrating on it, as i'll be doing alot of longer distance I doubt my vert will be able to keep the sort of elastic strength, I expect the s.s.c. will be hammered after a 5k!

800m training;

havent really set any pb's, as a wannabe weightlifter I didnt walk anywhere let alone run more than 30m for a couple of years, my 30m still feels pretty sharp & my standing jump is still quite good at around 30-31", so I know i've still got some explosion unfortunately I trained like trash during this period hence the no so great numbers. too much pavel/sticking to 3-4 movements & it didnt lead me far I figure if i've got a good level of strength my power always seems to follow quickly (i've never got much out of plyo's, maybe 1", just pl/ol lifting seem to do tha business at the moment) my cns seems to fire pretty good, even when I was 15 1/2 stone (98.5kg?) I looked like twinkle toes on court & could grab the rim with two hands in my sleep, my ground contact time is pretty good without training for it. My girl also said I ran like a girl, apparently I 'ping' off the ground (what a cow!)

I also have shin splints at the moment from trying to increase the volume too quickly (quickly trying to build a base) so I wont be do much besides maintaining vo2max on the concept 2 rower (god I sound like a fitness freak, grab me a spandex & a multi coloured headband!) this should ensure when Im fully healed I should be fit enough to run a half decent time (anything above 50 metres really kills me)

I feel im gifted enough to run a decent 800m eventually, its basically a extended sprint, I dont think I have the strength/power:ratio or the sickening cns of a top 100m so I decided to take it up a notch & run middle distance. as a result of this im trying to bring my bodyweight down which is a proper git cos I like my food very much. im gunning for 79.5kg which puts me in the 'average' range a normal human being at my height, middle distance runners gerenally are 10% less but I doubt i'll ever reach 162lbs/73.5kg (my target weight for middle distance) as I have had a tough enough time getting under 85kg.

 

[800man]

Thought i'd better give some previous personal bests;

olympic back squat 150x3 (havent maxed, only tried a *very* hard triple)
front squat 127.5
conventional dead 200
sumo 205 (almost smoked that 210 last week though)!
clean & jerk 107.5
hang clean 110
bench 100kg (shocking, so leave me alone, im a newbie to this)!
Incline 90kg
bhn press 70kg
bhn jerk 122.5 (this exercise took my running two feet from 29" to 38" in 12 weeks!)

 

[Dial_tone]

Maybe you should give some previous personal bests.