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Kill With Power; Die!! Die!!
Topic Started: Jun 5 2005, 07:37 PM (10,151 Views)
Matt Frost
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Fuckin' SLAYER!!
So I followed the new program for a Thursday training session, and I have to say, it's pretty intense. It doesn't look like a lot of volume on paper, but by the time I was finished I felt pretty beat up. I am a little concerned about the prospect of overtraining, but since events are on the back burner, I think I'll be OK. There's no reason why I shouldn't be able to train 4x a week.

1. Squat Snatch:

40kg x 3 (warmup)
50kg x 3
55kg x 3
65kg x 2
65kg x 2
65kg x 2
70kg x 1
70kg x 1
70kg x miss
70kg x 1
75kg x miss
75kg x miss
75kg x miss.

Bah. I wasn't too upset about the last weight. All were due to slip-ups in technique and not for lack of strength. The 70kg I missed, I popped the bar too high and it crashed into my arms a bit, so I had to let it go. I sometimes have a tendency on a full snatch to kick my feet out too wide, which hinders my shoulder flexibility. That happened on the first and last 75kg attempt, and the second one was the same thing that happened on the missed 70kg, except I lost that one behind me. I felt very much in the groove, though, and I could almost feel improvement immediately once I gained that focus.

2. Power Cleans:

75kg x 3
85kg x 3
95kg x 2
100kg x 2
110kg x 1
110kg x 1
110kg x miss

These were also solid. The miss was odd- I lost my grip on the bar and it hit me right in the throat. The pull was fantastic, I think I might have been a little too zealous. All of these were caught pretty high- I'm happy with 'em.

3. Snatch Pulls:

70kg x 5
80kg x 4
90kg x 3
70kg x 5
80kg x 4
90kg x 3
90kg x 3

Time was winding down, Iron Sport was closing at 2 and it was 1:30 by the time I finished these pulls. I only rested about 20-30 seconds between each set, and though I was tired as hell on the last set, I still had strong pulls to my collarbone.

4. Front Squat:

60kg x 5
100kg x 5
110kg x 4
130kg x 3

And that's all I had time for. I still had to shower, it was 1:45, and I didn't want to try and rush the two more sets I had (135kg and 145kg, both for doubles). Besides, I just did front squats on Tuesday night. Didn't have time for abs either.

Overall, this definitely beat me up a little, but I enjoyed it a lot. I'm going to feel it tomorrow for certain. I'll do some ab work tomorrow when I hit the cardio in the morning.

Hope everyone has a great Thanksgiving and enjoys lots of food.
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Frozenkilt
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The more "pure" olifting workouts are grinders. Especially with the full movements involved. You sweat buckets and always feel worked over. Good times.

- Sean
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Matt Frost
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If that's the case, I should sweat out a few gallons a week on this program!

One of the things I like about this is that it tells me whether or not to do a power or squat clean (or snatch). Kirk was telling me last week when I missed a clean that I had to commit to one or the other. I had been power cleaning and I tried to save one by squatting at the last second, and almost sprained my wrist for the effort. So with this, there's no ambiguity, it's all laid out for me.

I'm looking forward to this. It'll be a nice change of pace over the winter.
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Matt Frost
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One thing I didn't read on the workout sheet- it recommends a 20-30 minute rest between exercises. Now, I don't have an extra hour and a half to kill in the gym, so I took ten minutes between platform exercises and 20 before I began squatting. It may take me some time to get used to doing squats last.

1. Power Snatch:

55kg x 3
65kg x 3
70kg x 2
75kg x 2
80kg x 2
80kg x 2

Made all of them OK. The 80's weren't too pretty, I banged the bar out a little bit too much, but they don't have to be pretty. I was working with 4-man rotation on the platform for the most part, so, it took some time before we hit the next exercise, which was

2. Squat Cleans:

50kg x 3 warmup
65kg x 3
90kg x 2
95kg x 2
100kg x 1
100kg x 1
100kg x 1

Felt very good on these. Usually, when I squat clean, my form starts faltering at 100kg. Not so today, they were solid, and I had no hesitation or reluctance about getting around and under the bar.

3. Clean Pulls:

115kg x 5
130kg x 4
145kg x 3
115kg x 5
130kg x 4
145kg x 3

Now I was beginning to get tired. 145 is the most I've pulled before, and they were decent, though not as explosive as I wanted them to be. That will come in time. On the last 130 set I actually had to rest a few seconds halfway through, but I strapped back in and gave it hell. The second set at 145 felt much better, as I knew what to expect, and I was able to get better pulls out of it.

Now, I took a nice intermission. I donned my sweatshirt and draped a towel over my legs to stay warm (on advice of Jim Rutter, resident O-lifter and one of my new mentors). Back squats were up next and they weren't light. I consumed a protein/carb recovery drink and some water, then got myself psyched up to squat. I hadn't done back squats in a while, so this should be interesting.

4. Back Squat:

60kg x 5
100kg x 5- did these first two to get the form in my head.
135kg x 6
155kg x 5
175kg x 4
185kg x 3
200kg x 2- belt
200kg x 2- belt

I was a little surprised I didn't bomb any of these. At 185, the last rep was a fight. I contemplated backing off, but said, fuck it, what's the worst that can happen, I drop the bar? So, I loaded up 200 kilos and went for it. I got through the first set by the skin of my teeth. Steve Pulcinella looked right at me and told me that with my ass I should be squatting 600 like it was my job. He asked why I wasn't catching that bounce and exploding out of the hole. I definitely didn't do that on the first 200 set, but I tried it on the second and it was a much better set than the first. So, overall, I am jazzed that I hit two doubles of 200kg late in my training session.

5. Jump Squats:

90kg x 5
90kg x 5

These were fun, and 90kg felt like air compared to what I had on the bar before. Second set I was really coming off of the ground, but I was cautious, I never let the bar leave my shoulders, and I was careful not to jar my knees.

I'm having a good time with this, and it's nice to be able to focus like a laser beam. I can already tell that my technique is improving. I know my eating has been improving- it's had to, I won't be able to recover from these sessions if I am not eating right or getting enough sleep. Tomorrow isn't too intense- Power Cleans, C&J, RDL's, and a pressing movement. I am going to do core/ab work on my cardio days. The O-lifting sessions take a lot of time and when I am so fatigued, I don't feel like I really do my best on core work tacked on at the end.

I've also decided not to go berserk with the cardio or ab work- and if I start feeling overtrained that will be the first thing I cut. I'll just do abs last on training days and get whole days of rest. But for now, I like where this is going.

I still find it hard to believe that just shy of three years ago, I had no idea what a clean & jerk even was... I really regret not starting this when I was 20.
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Matt Frost
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Sunday, November 27.

Woke up today feeling very sore, especially in the trap area. Legs weren't too bad, though. Working last night was actually beneficial, had I stayed home and sat all evening I'd have had far more DOMS. Today is the 4th training day this week, and when you add on the two cardio days I did, it makes it my sixth consecutive day in the gym.

It wasn't too strenuous of a workout today, but I thought it would be. I arrived early and set to work.

1. Power Cleans:

50kg x 3 warmup
70kg x 5
85kg x 4
95kg x 3
100kg x 2
110kg x 2
110kg x 2
110kg x 2

Those worked the tired out of my body for certain. No misses, and I am happy about that. And, Yoda says that power cleans don't have to be pretty. So, huzzah.

2. Clean & Jerk:

65kg x 2+3
75kg x 2+3
90kg x 2+2
95kg x 1+2
100kg x 1+2
100kg x 1+2


Some of the jerks weren't my best as far as position was concerned. I alternated between power and split jerks, I honestly don't remember exactly which ones I did what on. But, while I am more comfortable with a power jerk, I really want to concentrate on developing the split jerk. As they say, attack the weak points.

3. RDL:

115kg x 5
130kg x 4
145kg x 3
145kg x 3
145kg x 3

Jim Rutter mentioned that I should add in a little shrug... actually more of a chest-poking out/glute contraction at the top of the lift, so I worked that in and I have to say, I liked it. It made me feel more in control of the bar.

4. Military Press:

60kg x 5
70kg x 5
70kg x 5
75kg x 5
85kg x 5

I started with BTN Snatch Presses but my shoulders would just not cooperate no matter how much I warmed them up. They're just fried. So I switched to mil presses- feet close, straight up- no push from the legs at all. The last two reps on the 85 I leaned back a little, but aside of that they were solid.

I was surprised at how little time this took. I was alone, so that was part of it. Didn't have to wait for three others to rotate, then reload the bar. I even took the recommended 20 minutes of rest before my RDL's, and shorter breaks between the other exercises. And it only took me just over 2 hours.

Rutter also brought in some metal kilo plates, which helps because then we don't have to do math to get the right weight on the bar. The set consists of two each of the following: 10kg, 5kg, 2.5kg, and 1.25kg plates. Makes for nice, quick transitions.

Finally... there is a Weightlifting meet next Saturday nearby, and I'm going to enter it. It's a small meet, maybe 10-15 lifters, it'll be fun. I was going to go watch, but why not enter? Yoda says I'll likely be the only +105kg lifter there. My only hurdle right now is finding some kind of singlet. I must have stopped at 3 sporting goods stores looking for a basic wrestling singlet and nobody had them. The one place that did only had a large. So, if anyone knows where I can order one from that will be shipped and at my house by Friday, please let me know.
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Llamapower
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Not The Mama
Good luck with the O-Lifting (and getting a singlet!)

:up
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Matt Frost
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Got the singlet issue taken care of, Col. Although, I may be a scary sight in it! I'll be sure to post pictures. I am sure you are eagerly awaiting them....


MUAHAHAHA!
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Tom Jones
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Good luck Matt.
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StrohPA
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Kick arse man!

-Craig
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
Best of luck, Matt. It's good to see you keeping the competitive spirit alive in the off-season (for strongman).

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Matt Frost
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Thanks. But don't worry, I'm not abandoning strongman, just trying to add some variety to my training. Come January I'll be off of this Oly cycle and I'll have to start benching and deadlifting for Total Night.

Craig, you *are* doing Total Night, right?
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Frozenkilt
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Matt...pretty easy to keep deadlifting while doing the olifts. Just add a couple of singles after clean pulls to keep the groove and the feel of weight going.

- Sean
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StrohPA
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you bet Im doing total night, Im already planning my attempts as Im not too far off, so they should be attainable, squat is going to give me the biggest run for what its worth. Im gonna attempt to go 500/400/550 all raw and will probably be around 215 lbs. bodyweight. There is a formula similar to the wilkes formula for olympic lifting, we should talk Yoda and Steve into running an Oly total night sometime, how fun would that be. Wish I could make it to your meet man, is it early in the am, if so I might just be able to come out, let me know. Also, how is your training gonna go this week, I know that olympic guys train technique right up until the day of, how are you going to follow that?

-Craig
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Matt Frost
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Fuckin' SLAYER!!
Well, we are getting quite the crowd of Oly lifters now, but you know Kirk or Rutter would just kill everyone, hehe.

As for training, Yoda says I should take off for Thursday, but I think I am just going to not beat up my legs. I'll still train the lifts. Even in this past week of focusing on the lifts, I've noticed improvement in technique and form. Besides, I should be getting my Adidas suit by Thursday, I want to take it for a test run before the competition.

That reminds me, can I borrow that training hall tape or what?
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Frozenkilt
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Quote:
 
There is a formula similar to the wilkes formula for olympic lifting,


Sinclair formula.

- Sean
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StrohPA
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Sinclair formula...That's the one. Matt I can leave the video at the desk at Ironsport on Thursday, as I will be training there in the morning/early afternoon after my class, is that cool? You can pick it up later that night. It will definitely provide a little extra motivation.

-Craig
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Matt Frost
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Definitely. Just don't forget, hehehe.

And thanks.

Hope to see you Saturday.
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Matt Frost
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Yesterday sucked. I was so stressed out from work, and I had to stay late. I didn't even get to Iron Sport until 8:00. And the weather was shit-tay. Nonstop rain, made the drive 30 minutes longer. Luckily for me, Yoda and Rutter were there, because I had to find out from them what I should do as far as lifting the week before a meet.

Now, Yoda is more conservative. He said I shouldn't go above 80kg in the snatch and 100kg in the clean & jerk tonight. Rutter is a little more daring. We also discussed what my attempts were going to be.

My workout was brief last night, and consisted only of the lifts, no assistance.

Snatch:

bar x 3, warmup
40kg x 3
50kg x 3
60kg x 2
70kg x 2
80kg x 1
85kg x 1

These felt so dead-on. I was supposed to stop at 80 but I had to go for 85. That felt solid too. I think I'll open with that instead of 80, then go for 90 on my second attempt.

Clean & Jerk:

60kg x 3
70kg x 3
80kg x 2
90kg x 1
100kg x 1
110kg x 1
115kg x miss
115kg x miss
115kg x 1
100kg x 1

The misses were all on the clean. The first, my elbows didn't rotate fast enough, the second, I was leaning too far forward when I racked it. Third time was a charm though, and the jerks were all pretty snappy. I was only supposed to go up to 100, but I don't know, I just had to push the envelope a little. I'll still probably stick with an opener of 110 kilos, seeing as I can hit that any time I want.

I'm probably going to have competition in my weight class. One of my training partners I share the platform with is also entering. It's kind of why I pushed myself a little more last night. He is even with me in the clean & jerk, but he's 100 pounds lighter. His best snatch is only 80kg, so, if I open with 85, I'll get two cracks at 90+. I think he's also taking a lighter opener on the C&J, so we'll see.
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StrohPA
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Is Mark the other person that's entering the 105+?

-Craig
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Matt Frost
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Craig- yes, that would be Mark. He's 245 lbs.

Don't forget that tape, nugga!

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StrohPA
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Nice, Im putting it in my bag as I type this, werrrd.

-Craig
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Matt Frost
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Got my suit in the mail today. I must admit... I don't look too bad in lycra...

<waits for the chorus of horror screams>

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Frozenkilt
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We need pics!

- Sean
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dougmahnke

good luck with your oly-comp matt. tear it up and set some PRs!
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StrohPA
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call me afterwards and give me the contest report man, kick ass, stay focused.

-Craig
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