Tuesday January 20, 2009
Evening Oly session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Snatches (kg)
20 x 3 x 5
40 x 1 x 8
Clean and Jerk (kg)
40 x 1 x 5
50 x 1 x 3
60 x 1 x 3
65 x 1 x 2 Hang + Full
70 x 1 x 2 Hang + Full
75 x 1 x 2 Hang(PR) + Full
80 x 1 x 1
Back Squat (lb)
135 x 1 x 5
165 x 1 x 5
190 x 2 x 5
200 x 1 x 5
Clean-grip Push Presses (kg)
50 x 6 x 5
Work on the second pull on Sunday carried over today with cleans. I was able to hang clean 75 kg without any problem. I did have a little trouble with jerks even with 75. Here is where the clean-grip push presses come into play. I had some trouble with these for the all but the last two sets where I finally started to get a groove for the lift. Back squats required focus but these are technically very easy compared to the Oly lifts.
Total volume: 10800 lbs
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13 comments:
Tantalizingly close to a BW C&J!! Not long now.
Thanks Colin! I can clean 85kg but still can't jerk it .. several more months of clean-grip push presses, btn jerks should get me there. I'm very encouraged with my recent ability to adjust to the increased session volume and my gains in overall strength. The latter two had me really worried as I felt I was getting weaker at one point .. it was just this old body slowly adapting to the much heavier weights than KBs.
What's the grand plan Franklin? Is this another tool you are throwing yourself into to make yourself a more complete trainer/athlete? Or are you an Oly Lifter for life now?
What a great question! .. hmm .. I should be better able to answer that in a year when I have enough time to properly evaluate the effects Oly lifts. One aspect that differentiates it from KB training is participating in sanctioned USAW meets two to three times year with my local team. That and the comradery of training with my team mates.
In any event there will always be some KB assistance lift training as really enjoy the met-con aspect which is lacking in the high intensity, low repitition Oly training.
This is off topic, going back to the Russian Squat program you are doing. It is a 3 days a week program for 6 weeks? (I know you are spreading it out over 12 weeks.) Who wrote this program/where did you come across it. If you are interested I can outline the RSA for you, it is known as a very effective program for the back squat.
Martin,
Yes, the program was designed for 3 days/week for 6 weeks. Here is the link:
Russian Strength Routine
I skip all the 6x2 except for the first and then do each remaining set once per week. If I start to have trouble I'll add back in the 6x2. I'm also doing some weekly back squats as part of the coaches Oly sessions.
Please go ahead and outline the RSA .. thanks!
Thanks for the link Franklin. I may try that after this go at the Russian Squat Assault. I will outline the RSA when I get the chance. I am at the office and so am without my copy of BB for the moment...
Curiosity got the best of me and I found the original program that the less intense RSA is based on. No surprise that Pavel introduced this program to the west as well .. and its completely insane!
Smolov Squat Cycle
Good luck boys.
Pain is good!! Hahaha
I fully intend to prepare for my November meet with Smolov. I am just easing in since I have not squatted with any seriousness in a long time.
Martin,
When you meet Smolov in November, please give him regards, thanks!
.. sorry I couldn't resist
That was pretty funny Franklin. Here is the outline for the RSA. If you have read Smolov it is easy to see the roots of RSA.
Week 1- M: 70%x9x4, R: 75%x7x5
Week 2- M: 80%x5x7, R: 85%x3x10
Week 3- M: (70%+10lbs)x9x4, R: (75%+10lbs)x7x5
Week 4- M: (80%+10lbs)x5x7, R: (85%+10lbs)x3x10
Week 5- M: (70%+15lbs)x9x4, R: (75%+15lbs)x7x5
Week 6- M: (80%+15lbs)x5x7, R: (85%+15lbs)x3x10
All notations are weightxrepsxsets
Martin,
Thanks for detailing the RSA matrix .. it does look much more reasonable than the Smolov program.
My only question is regarding the days. I assume that this is a twice a week program where "M" is Monday but I don't know what the "R" stands for.
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