Starting Smolov tomorrow.

[Flyer]

What happened?

You mean why didnt I go to parrallel depth? It felt very shaky I guess. I dont remember but that was the 2nd attempt, didnt go low enough the first time as well.

Alright. I'll continue to update this as my log.

20/2/09 - Friday

Burgener Warmup.

Deadlift
3x5 - 130

Spine Decompressor + lunges.

Work and Study will be crazy for the next few weeks.. might only be able to hit the routine twice a week.

 

[Flyer]

23/2/09 - Monday

Bench
4x3 - 77.5
1x3 - 75

Spine decomp + lunges

Front Squat
4x3 - 70

Pullups
1x12
2x8

26/2/09 - Thursday

Burgener Warmup

Push Press/Jerk
4x1 - 60
1x - 70

Snatch/High Pulls
20x 1 - 42.5

 

[Flyer]

1/3/09 - Sunday

Overhead Squat
5x - 40
3x - 50
3x3 - 52.5

Squat
10x 140
1x 150

Spine decompressors

Snatch
20x - 40 (focus on form + 'theigh brush')

 

[Flyer]

4/3/09 - Wednesday

Traditional Weightlifting day

Burgener warmup w/OH squats

Snatch
3x - 40
5x - 42.5

Felt good.

Full Cleans
5x - 60
1x - 62.5
2x - 70 C&J
1x - 72.5 C&J PR

Finally think I got the proper form on the clean. It felt right. PR was easy.

Jerk off racks
8x1 60

Pullups
3x8 - bodyweight

 

[Flyer]

I hate deadlifts.

8/3/09 - Sunday

Burgener Warmup

Snatch
6x1 -40

High Hang Pull
5x1 -50
need to work on my snatch technique.

Deadlifts
5x3 - 120

all of the above took 1 hour

Spine decompressor

 

[Flyer]

11/03/09 - Wednesday

Fitness age test - lmao.
Results:

Body: 18
Cardio: 19
Flexibility: 22
Strength: 32 :crackup:

Overall: 22

Apparently Strength let me down in this general test, being:
no. of sit-ups in 1 minute: 29 (target: 46)
max push-ups: 41 (target: 44)

Could have done way more pushups, but I got bored towards the end.
No idea how someone can do 46 situps in 1 minute, I was going as fast as I can already.

Anyway - end of that sillyness.

Squats
3x 100 low bar
1x 140 low bar
3x3 - 150 high bar

Spine decompressor + lunges

Split Jerks
6x2 30

Hang Power Cleans
3x1 50

Snatch grip - High Pulls
6x1 50

 

[Flyer]

Study has been really time consuming lately.

15/3/09 - Sunday

Snatch
3x1 bar
3x1 30
3x1 40
5x1 45

Dumbell Rows (explosive) both hands:
1x5 20
1x5 25
1x5 30
2x5 35

Power C&J
3x1 - 45
1x - 50
2x1 60

Full Cleans
2x1 - 70 (missed 2nd)

Deadlift
3x 80
3x 100
2x3 120
1x5 120

Called it a week.

Mods: Could you change the title to "Flyer's Training Journal"?

 

[Flyer]

19/3/09 - Thursday

Snatch
3x1 - 30
3x1 - 40
2x1 - 45
3x1 - 50 (missed twice, stayed on it until I got 3)

Dumbell Row (explosive) in between snatch sets
4x5 - 35

C&J
3x1 - 50
4x1 - 60

Front Squats
4x3 - 75
Got to focus on these alot more.

real busy as of late.. aaarrrrrrgghhh..

 

[Flyer]

24/3/09 - Tuesday

Squat
3x5 - 150 (failed a few times until I got it)
1x8 - 100 (was going for 20 - legs bailed)

Lunges + spine decompressor

Wide Grip/ Varied Pullups
4x8 - 30second rest in between sets.

27/3/09 - Friday (gotta love Fridays!)

Chose to skip end of month drinks for the gym.

Left hip feels like it's not achieving full ROM for some reason today - maybe still sore from the Tuesday session.

Burgener Warmup w/ hang snatch

Hang clean to Overhead Press
3x3 - 45

Bench - much strength lost on this, looking back pre-smolov I was doing 3x3 -80s!!!
5x - 60
1x - 75
1x - 80
2x3 - 75
1x3 - 70

Overhead Squats - havnt done too much of this lately - goal of 60 seems far away.
2x3 - 40
2x3 - 50
1x3 - 52.5 PR:cheer:

 

[Flyer]

31/3/09 - Tuesday

Four keys to the snatch: fast, low, close, accurate.

Snatch
3x1 - 40
3x1 - 45
3x1 - 50
3x1 - 52.5
3x1 - 55 PR (HELL YA! been wanting this for so long)
Went for 57.5 twice - missed both times

Deadlifts
1x3 - 60
1x3 - 80
1x3 - 100
1x3 - 120
3x3 - 130
1x3 - 120
1x5 - 100

Dumbell Rows - explosive
3x5 - 40 (both hands)

all of the above took approx 1.5 hours.

 

[Flyer]

2/4/09 - Thursday

Squat day - and I mean.. SQUAT day!

Burgener Warmup.

Overhead Squat
3x - bar
3x - 40
3x - 45
3x - 50
3x - 55 - after knowing I can do full snatch at 55.. these felt doable.
2x3 - 57.5 PR Hell Ya!

Front Squat
3x - 60
3x - 70
3x - 80
2x3 - 90
2x1 - 100 failed both tries... maybe next time

Low bar Squat
1x - 100

High Bar Squat
5x - 120

Bench
3x - 60
3x - 70
3x - 75
3x - 80
2x - 75 (failed 2nd rep)

Spine Decompressors + lunges

Caught up with a few people, called it a day. It's all good..

 

[Flyer]

5/4/09 - Sunday

The plates at this gym are smaller than usual..

Burgener Warmup

Snatch
3x 40
3x 42.5
1x 45
1x 47.5
1x 50

Clean & Jerk
1x 40
1x 45
3x 60
3x 65
1x 70
1x 72.5
2x 75 PR - missed the 'jerk' though.
deload to 60.

Shrugs
3x5 - 100

High-hang Snatch pull
3x5 - 40

Meal 1: egg, weetbix
Meal 2: pork, rice noodles
Meal 3: pork, vege soup
Meal 4: potatoes, chicken, smoked salmon, rice

Here's to another week.

Since smolov, I've been reworking my routine around the C&J and snatch, throwing in the usual squat and deadlifts almost as an afterthought - Power moves should be before strength moves.

I now feel that bench is a useless exercise that does not assist in the OL lifts. Can overhead presses be a substitute instead?

Without a set routine is probably not the best way to train.

I dont think I'm making any real progress, my bodyweight has been fluctuating between 61-63 everytime I weigh myself.

My body is feeling very taxed from the workouts - even before the workouts.

Is it time to take the mandatory 2 weeks off? Is it enough to deload - i.e. working at 90% of what I usually do and work back up? I dont know.

Advice is appreciated.

 

[Flyer]

8/4/09 - Wednesday

Deadlifts
5x - 80
5x - 100
5x - 120
3x5 - 130

Military Press
3x5 - 45

cool down with light power cleans.
8x 45

11/4/09 - Saturday

back to basics

Full Burgener Warmup

Squat
5x - 140
3x - 160
2x3 - 150
squat ramp down:
5x - 140
3x - 100
6x - 60

Spine Decompressor + lunges (stretch)

Bench
8x - 60
3x4 - 70

Happy Easter peoples!

 

[Flyer]

Getting lazy. (reps/sets are approximate)

14/4/09 - Tuesday

Squats
3x5 - 140

Spine decompressor + lunges

Pullups
3x8 - bodyweight

Jerks
3x5 - 50
2x - 55
2x - 60
1x - 65
1x - 70


16/4/09 - Thursday

Bench
3x4 - 75
1x4 - 70

Front Squat warmup

Snatch
8x1 - 40
4x1 - 45
2x1 - 50

Cleans
Singles work up to 70

Dips
3x8

 

[Flyer]

18/4/09 - Monday

Front Squat
3x5 - 80

Snatch with OH squats.
20x1 - 40/45

Behind the neck Press (havnt done these in months!)
3x5 - 30

22/4/09 - Wednesday

Legs still sore from monday squat WO - stretched abit.

Speed Bench
3x5 - 70

ES chest - 17.5 2x30seconds (these were harder than I thought, will lower weight down next time until I find my 1 minute)

Deadlift
3x5 - 120
1x5 - 137.5 PR

Spine Decompressor

still looking for/writing another routine for a three day/week schedule.

 

[Flyer]

25/4/09 - Saturday

easy come, easy go.

Burgener warmup.

Snatch
3x 30
3x 40
3x 42.5
3x 45
3x 47.5
3x 50
3x 52.5
3x 55
3 attempts at 57.5 - failed all 3. gotta be faster faster FASTER!

Clean + Press
1x 57.5 PR Press!

Clean & Jerk
3x 60
3x 65
3x 70

Front Squat
3x5 - 80

Spine Decomp.

 

[Flyer]

Week went by pretty fast.

27/4/09 - Tuesday

Forgot what I did -
think pullups + front squats + overhead presses..

30/4/09 - Thursday

Burgener Warmup.

C&J training
3x 50
3x 60
3x 65
3x 70
3x 72.5
3x 75 (3 misses on the jerk - scraped upper thigh on the lowering - ouch!)

Bench
3x4 - 75

3/5/09 - Sunday

Burgener warmup

Snatch
3x 30
3x 40
3x 45
3x 50
3x 55 (all misses, bad pull unders - give it a day)

Back Squat
5x 60
5x 80
5x 100
5x 120
2x10 - 120 (havnt done this much volume work in a while!!)

Spine Decompressor + lunges

 

[Flyer]

6/5/09 - Wednesday

The I'm not doing jack ****' routine

Burgener warmup.

Hang Snatch
3x 40

Hang Clean
3x 50
3x 55

Squat
5x 50
20x 90

Military Press
5x 25
2x5 - 35
11x 35

Spine Decompressor + stretch.

 

[Quagmire911]

I'd be very interested to see what you could squat as low as you could go.

The 180 video on the last page was a quarter squat and an ego booster, sorry to say- but I'm saying it the way it is. Also very bad for the knees.

I would think an ass to grass attempt would definitely be below you max deadlift, which would align the numbers properly. Although I do hope you can prove me wrong.

Apart from that, keep up the good work.

 

[I-tallionStallion]

Meal 1: egg, weetbix
Meal 2: pork, rice noodles
Meal 3: pork, vege soup
Meal 4: potatoes, chicken, smoked salmon, rice

I dont think I'm making any real progress, my bodyweight has been fluctuating between 61-63 everytime I weigh myself.

Advice is appreciated.

What's the goal with body weight? Are you eating anything else? If your trying to grow four meals is not going to cut it unless they are enormous. Pork also isn't the greatest tool for bulking as it's higher in fat content than protein. Not saying you can't have bacon but you could add red meat, chicken, turkey