Starting Smolov tomorrow.

Flyer · 05-18-2009, 02:45 AM

Won't be trying for any max squats until after 80 C&J and at least 60 snatch.

If you have been reading the journal you would be able to tell that I havn't been back squating much since February.

I appreciate your concern about the single not meeting your standards, perhaps you could try posting a video of your own squats?

After you post a few good proper 1.5x bw squats (thats the equivalent of 90kg for me, which I can assure you, I can do that ATG lol), try doing just one at 2x bw, then try doing one at 3x bodyweight (which would be the 180 attempt for me).

There will always be critics Kerpal, and maybe this quote will calm you down:

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
- Theodore Roosevelt

Thanks for reading this far.

Kerpal · 05-18-2009, 02:58 AM

I'm not the one claiming a triple bodyweight squat, so how much I squat is irrelevant to this discussion. Please post a video or edit your sig.

Edit: Just noticed you edited your sig, thanks.

Flyer · 05-18-2009, 02:59 AM

it's edited.

dispatch · 05-18-2009, 07:12 AM

Flyer I commend you for putting that much weight on the bar and having a crack - I myself recently tried for 150kg - I was a bit high on that - its just a matter of narrowing down gradually where your 'real' max is by really focusing on depth for each squat. If you can do double your body weight for good depth then thats a great base to start working from.

keep up the good work man - would like to see some more vids!

Flyer · 05-19-2009, 07:15 AM

19/5/09 - EXAM Over! - well.. the easy one is..

Burgener warmup.

Front Squat
5x 60
5x 80
2x4 85
5x 80

Bench
5x 40
5x 60
2x6 65

Spine decompressor.

DONE!

@dispatch: cheers.

P.S. Projected deadlift max is 155 off that 5x 137.5 I did last month. The 140 u see in the sig is an actual attempt in july 2008. Hate deadlifts.

MrS · 05-19-2009, 02:51 PM

Lost respect for you after seeing that 180k quarter squat as a max attempt, that was miles from even parallel.

Flyer · 05-20-2009, 06:17 AM

Quote:

Originally Posted by MrS

Lost respect for you after seeing that 180k quarter squat as a max attempt, that was miles from even parallel.

It's ok mate.

I didn't even know you existed.

Flyer · 05-23-2009, 05:37 AM

23/5/09 - Saturday

Switching to a 2 day week until 7th June due to CFA exam. For those who have heard of it, it's going to be a tough ride.

Burgener Warmup.

Snatch
3x 40
3x 45
3x 50

Clean
3x 50
3x 60
3x 70

Deadlift
5x 80
2x5 100
10x 105

Dips
3x10

Pullups
3x8

Spine Decomp + stretch shoulders & quads

Flyer · 05-27-2009, 06:49 AM

27/5/09 - Wednesday

Burgener Warmup

Front Squat
5x 40
5x 60
2x5 80
3x 82.5
2x5 85

OHSquat
5x 40 - for fun.

Snatch
3x 40
3x 45
3x 50

Military Press
3x5 45

Spine Decomp + Lunges

Flyer · 05-31-2009, 04:09 AM

31/5/09 - Sunday

Burgener warmup.. (hmmm.. getting tired during this)

Snatch
6x 40
3x 45
3x 50
3x 55 (missed all - I wasnt awake)

Snatch High Pulls
2x6 55
6x 50

Took a form check video for snatch @ 50.
http://www.youtube.com/watch?v=zxlNOKC5QJM

Deadlift
5x 50
5x 80
5x 100
5x 110
10x 110 (this was tough)

Bench
5x 40
5x 60
5x 65
3x 70
6x 65

called it a day.

Flyer · 06-05-2009, 10:50 PM

4/6/09 - Thursday

Burgener Warmup

Front Squat
4x5 - 82.5
Going to move up a weight next time.

Push Press/Jerk on last rep.
4x5 - 45

Spine Decomp + lunges.

Pullups
3x10

Flyer · 06-09-2009, 08:48 AM

9/6/09 - Tuesday

Burgener Warmup.

Snatch
3x 40
3x 45
3x 50
3x 55

Deadlift
5x 80
5x 100
10x 115

Overhead Squat
2x3 - 60 PR

Dips
3x10

Flyer · 06-16-2009, 05:47 AM

12/6/09 - Friday

Burgener Warmup

Front Squat
5x4 - 85

Military Press
5x 40
2x3 50

Jerk
2x 60
1x 65
1x 70

15/6/09 - Monday

Overhead Squat
5x 40
3x 60
4x 60
3x 60

Front Squat
4x 90
1x 100
1x 102.5 PR

Spine Decompressor

Bench
5x 40
5x 60
2x5 - 70
5x 60

Flyer · 06-19-2009, 06:20 AM

YEahhhhh...

18/6/09 - Thursday

Burgener Warmup Variation.

Snatch
1x 40 + 3 OH squat
1x 45 + 3 OH squat
1x 50 + 3 OH squat
1x 55
1x 57.5 PR
3x 60 - Missed all 3 attempts, got very close on the last attempt - oh well. 1 PR is great!

Deadlifts
5x 60
5x 80
5x 100
2x5 120
1x 130

Spine decompressor + lunges.

And outta there!

Flyer · 07-16-2009, 06:29 AM

One month onwards.

Joined a proper weightlifting gym - worked on techniques on the C&J, and the Snatch.

Strength exercise after power exercise.

Front squat
105 PR - tested after a back squat set - felt like I could do add 5kg, but I'll try again next fortnight.

Jerks - need to work on feet position and landing position.
80 PR

Deadlift
130 x 5 PR

dispatch · 07-20-2009, 09:27 AM

hey man good to see your still hacking away in my absence - you seem to have been put off doing back squats ? love to see a PR up soon

Flyer · 08-09-2009, 05:46 AM

Another few weeks on: back to basics

Deadlift
140 x 3 PR

Bench - havnt done these is sooo long.
5x4 - 67.5

Squat
5x5 - 120

Flyer · 08-20-2009, 08:40 AM

18/8/09 - at last

Snatch (technique work again)
5x3 - 40

C&J
3x 45
3x 50
1x 60
1x 70
1x 80kg Clean only PR

Spine Decompressor

Pullups

I remembered when 60 was heavy. I will remember when 80 is heavy. Next Goal: 82.5!