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ZenMonkey
10-15-2008, 08:54 PM
Time to document this fo real! Im starting a modified "Shreveport" olympic lifting program. I am really looking forward to this:evillaugh: My goal is to be competitive on a decent level. Heres some background:


4 months ago I was 220lbs and 15% bf. I began doing OH squats at the school gym and there are no squat stands in the gym, just racks. So, I was doing OH box squats and got stuck in the hole w/ 110lbs brought the bar to my chest/delts then put the bar down to the adjustable saftey pins which were exactly where my left middle finger and my right ring finger were gripping. My fingers looked like smushed grapes filled with hamburger. I could see the bone sticking out like a bananna and both finger tips were shattered. I am mostly better now but my right ring finger is missing a small chunck rendering the tip of my finger much skinnier at the tip.

Post 17 & 18 are the pics about a month and a half after the accident.
http://wannabebigforums.com/showthread.php?t=113318

There is my sob story and I am sorry for posting it. Now the good news

First, my fingers are now fairly normal, well, the left one is. The right one is still missing a bit and the nail is still banged up pretty bad.


I began back in the gym 2 months ago doing a basic split I came up with. Here it is for s & gs

Squat, Row, Press / Squat, Weighted Hyp Ext, KB swings / ME Squat, 20 Rep Squat, Dips

My Squat numbers went up pretty quick, it was lots of fun to do. I couldn't row very heavy b/c of fingers even though I used straps.

I am now 205 lbs @ about 13%bf and cutting to 8-10% to then begin a clean, spot on bulk to 210-220.

After having some time to reflect on it all I really began to love the OLY lifts. They are beautiful and I am, for some reason, strongly drawn to them. Here are my current stats:

Squat 1RM 305
DL 475x2 before accident/ Now= 315x5 - needed straps for the last half of them
Incline DB Bench- ? 2x 110 for a5x5 (BB is hard on rotator cuff )
Dips 75 for 5x5
45 Degree decline situps- 110 lb DB (biggest I can find) for 4x alot
BO Row 175x5
Pullups - BW+ 75 x 1 OR 45 for 5x5


The closest facility for oly lifting to me is 3 hours away. I have scheduled a tentative appt and 1-2 a month sessions with of the coaches, Rick Flemming, referred to me by Mark Rippetoe. I am not sure when exactly I will be able to get out there due to a very busy shcedule including LSAT prep, 18 hours, law scool visits, etc...


Goals for 2009:
Decrease BF to 8% (any weight. I like the idea of being around 180 and 220. I wannabebig but also want to have a high power:weight ratio.)
ATG Squat: 405
Front Squat: 315
OH Press: 225
Conventional DL: 600
Clean DL: 500
Clean & Jerk: 250
Snatch: 225

-------------------

Monday
Push Press **
Squat**
Snatch High Pull**
Incline Press 5x5

Wednesday
Snatch Grip Deadlift**
Stiff Legged Deadlift**
Bent Over Row 5x5
Decline, Weighted Situps 5x5

Friday
Power Clean**
Overhead/Front Squat**
Overhead Press**
Pull-ups 5x5

Saturday
Snatch 6x3-2 @ 70-80%
Clean and Jerk 6x3-2 @ 75-85%
OR
Squat Day

Optional Active Recovery
1-2 sessions

**On Week 1 & 3 work to 10RM, 95% of 10 RM, 90% of 10 RM (Drop Set)
**On Week 2 & 4 do 5x5 of previous weeks 90% of 10RM (Repetition Effort)
•Month 2 is 5RM drop sets on Week 1 & 3 and Week 2 & 4 is 5x5 of 90% of previous weeks 5RM
•Month 3 is 3RM drop sets on Week 1 & 3 and Week 2 & 4 is 5x5 of 90%previous weeks 3RM
•Month 4 is 1RM drop sets on Week 1 & 3 and Week 2& 4 is 5x5 of 90%previous weeks 1RM





Begin on Wednesday!

Working Sets:

Snatch Grip DL
185x10, 195x10, 225x10

SLDL
185x10, 195x10, 205x10 - used wrist straps

BO Row
135x5, 155x5, 155x5, 175x5 - used wrist straps- "Concentration Rows"

Decline Situps
80x5x5 -Squeeze at the top!

Foam Rolling & Static Stretching...mmmmm

ZenMonkey
10-15-2008, 09:00 PM
For the record I am sore as ****.

KarstenDD
10-15-2008, 09:02 PM
That looks very hard. I guess you and Fuzzy can cry about how hard you both have it now. ;)

Auburn
10-15-2008, 09:03 PM
Do you live in Shreveport? Is that Rick Fleming from Texas? If you happen to live in Shreveport, Gayle Hatch is in Baton Rouge. Also, Kendrick Farris is from Shreveport, so I'm assuming there is a coach there somewhere.

Also, OH box squats....I think that's the first time I've ever heard of that. Respect.

On the snatch grip deadlift, are you doing them as you would a snatch or doing a standard deadlift with a snatch grip? 225x10 with a snatch start is pretty badass.

ZenMonkey
10-15-2008, 09:08 PM
Do you live in Shreveport? Is that Rick Fleming from Texas? If you happen to live in Shreveport, Gayle Hatch is in Baton Rouge. Also, Kendrick Farris is from Shreveport, so I'm assuming there is a coach there somewhere.

Also, OH box squats....I think that's the first time I've ever heard of that. Respect.

On the snatch grip deadlift, are you doing them as you would a snatch or doing a standard deadlift with a snatch grip? 225x10 with a snatch start is pretty badass.

yea, that would be Rick Flemming from Texas and snatch style pull, Thanks, I still feel really weak because of my lagging grip. I think Im gonna get some CoC grippers. I did pause for a second on the ground to regrip... fingers and hands are still pretty weak .

I live in Texas.

ZenMonkey
10-15-2008, 09:11 PM
That looks very hard. I guess you and Fuzzy can cry about how hard you both have it now. ;)

Yea, its daunting. I is sceered:help: And Fuzzy is soooo much stronger than I am, I have a while before I can really bitch about it.

But when I set my mind on something it will happen. So I am ready to take this **** on full force!:shoot:

-JM-
10-16-2008, 02:46 AM
You would need to be ready! Thats intense:eek:.

Nice set up. Good luck man.

ZenMonkey
10-16-2008, 07:09 AM
You would need to be ready! Thats intense:eek:.

Nice set up. Good luck man.

Thanks,I hoping I can take it well!:)

ZenMonkey
10-17-2008, 11:50 AM
I need to add to my daily things I do- Stretch after WOs and before bed, nightly.

202lbs this morning- looking much leaner though, especially in delts and arms.



Working Sets Only:

Power Cleans
135x10
145x10
155x10
--Had lots of power on these. 10 in one set is hard!

Front Squat
115x10
135x10
135x10
--I think I could have gone stronger but my delts and wrists were fried from the cleans, still tough though
--I did these in the squat rack. In my gym there are 3 racks side by side facing the mirrors. I was in the middle one when the outside two get taken at the same time by two dudes. They both proceed to do BB shrugs on the SAME TEMPO.... it was so hard not to laugh during the front squats.


OH Press
95 x 3x10
--Felt super weak on these for the same reason as above... NEED TO ACCLIMATE!!!!

Pullups
BW+25 4x5
BW x5

Foam Rolling and stretching


Overall a great WO. I gave my all on the cleans and by the end of the WO I was hugging the pale ale, but kept it in thankfully.... need those cals!!

Tomorrow is my first day of full OLY lifts. I think I will mostly work on form and probably go no heavier than 135-175. We will see!! I am excited!! Gonna get strongggggggggg!!!!!!!:strong::shoot:

ZenMonkey
10-18-2008, 10:59 AM
Great day at the gym. Took it easy on the oly lifts and worked on form mostly. I did challenge myself with a bit of weight on some of them though

BW: 201 lbs

Snatch
4x2 40 kg
3 Singles @ 60 kg

Clean and Jerk
2x2 @ 40 Kg
2x2 @ 60 Kg
1x2 @ 70 Kg

Breathing Squats
1x20 @ 70 Kg




Lots of fun today, learned alot, worked hard. SFW!!! :shoot:

ZenMonkey
10-19-2008, 07:54 PM
Awesome!!! The great thing about parents is no matter how old you get they always wanna buy you ****! For Christmas they are buying me 130kgs in bumper plates, a sweet bar, squat stands and my dad is helping me build a platform. I am pumped!!

Auburn
10-20-2008, 06:27 AM
Cool. What kind of bumper plates are bar are you getting?

ZenMonkey
10-20-2008, 11:43 AM
Cool. What kind of bumper plates are bar are you getting?

I think just the cheapo black rubber

http://store.wfwclub.com/plates.html

Bar:
http://store.wfwclub.com/economymensbar.html

Monday- 5x5 at 90% of previous week's 10 RM.

I didnt do this day last week, so I just played it by ear-

Working Sets only:

Push Press
5x5 @ 95lbs.
-Really sore in Front Squat position from the bar- the kind of sore you get when you first start squatting and your traps hurt cause of the bar. It all felt somewhat worthless today eventhough I ironed out some form issues.

Full Squat
225x5
205x2x5
215x5
225x5
-These could have been heavier for sure. Hip flexor was tight beginning so I took it a little easier and was just sure to stretch it out well

Snatch High Pull
135x2x5
155x3x5
-Lots of fun, really intense. I need to work on form.

Incline DB Press
Pairs of DBs:
60s x 5
65s x 5
70s x 5
75s x 2x5

Foam rolling and stretching!

Overall good day. Just getting ready for volume to drop and intensity to increase!

lil' power
10-20-2008, 12:11 PM
Just stopping in to see what you're up to....love oly lifting but so much more technical than my Pl'ing....good job!

ZenMonkey
10-20-2008, 02:19 PM
Just stopping in to see what you're up to....love oly lifting but so much more technical than my Pl'ing....good job!

Thanks! I'm still not where I was before I broke my hands be will be there soon.

On the technical side... PL BP form is so hard for me to nail! Admittedly I havent spent tons of time working on it but that is sure a technical lift as well.

thanks for stopping by!

Gable
10-20-2008, 06:15 PM
Dude.. the pics of your fingers are BRUTAL.. that had to hurt..

Awesome that you are getting back after it.. keep rockin!

ZenMonkey
10-20-2008, 06:36 PM
Dude.. the pics of your fingers are BRUTAL.. that had to hurt..

Awesome that you are getting back after it.. keep rockin!

Thanks broski!! I appericiate the encouragement.


Gotta get strong as fcuk :shoot:

ZenMonkey
10-22-2008, 11:56 AM
Snatch Grip DL @ 90% previous weeks 10RM
185lbs 5x5

SLDL @ 90% of previous weeks 10RM
185lbs 5x5

BO Row "Concentration BO Row"
155lbs 2x5
175lbs 2x5
155lbs 5

Decline Weighted Situps
90lbs 5x5 - Last set was grueling

Foam rolling and stretching...mmmmm... I freaking love foam rollers. I ordered one a couple of days ago and it is shipping out tomorrow... yeehaw! Ive also really taken to steaming hot baths which feel fantastic on my core and legs. I could really care less about being sore up top, but if my core or hammies are sore I feel like ****.

BW: 201- looking leaner too. Seeing division/deffinition in my quads.


I wish I could have gone heavier on the DL and SLDL, but I guess I should stick to the split %s, huh?

Gable
10-22-2008, 12:21 PM
Nice Session Zen..

foam rollers do rock.. I got the big 36" from EliteFTS a few weeks ago.. I've been using the hell out of it.

Ice baths.. try em after a hard leg day.. good times.

ZenMonkey
10-22-2008, 12:29 PM
Nice Session Zen..

foam rollers do rock.. I got the big 36" from EliteFTS a few weeks ago.. I've been using the hell out of it.

Ice baths.. try em after a hard leg day.. good times.

Thanks for the advice, Ill try it!!

ZenMonkey
10-24-2008, 12:14 PM
BW: 200lbs!!!


Working Sets Only:

Power Clean @ 90% of Previous Weeks 10RM
140lbs 5x5

Front Squat @ 90% of Previous Weeks 10RM
135lbs 5x5

OH Press @ 90% of Previous Weeks 10RM
88lbs 5x5

Pullups
BW x 5
BW+25lbs x 5
BW+30lbs x 3x5

Foam rolling & Stretching

Good session today, the lighter weight really let me work on form for the cleans and the OH Press. Everything felt really light except the pullups. Intensity was high though. Im ready for more weight!!! :shoot:

Jorge Sanchez
10-24-2008, 12:17 PM
Looks like you've got some fun stuff going on in here. I really want to get into the olympic lifts myself, but I don't want to teach myself bad habits. Did you have anyone show you the ropes or are you just learning as you go?

Gable
10-24-2008, 12:19 PM
Nice session Zen.. keep it up. I hate front squats, because I suck at them, and its still impossible for me to not have to cross my arms when I do them.

ZenMonkey
10-24-2008, 12:45 PM
Looks like you've got some fun stuff going on in here. I really want to get into the olympic lifts myself, but I don't want to teach myself bad habits. Did you have anyone show you the ropes or are you just learning as you go?

Tons of fun man! Ive had 2 sessions with Rick Flemming where we worked solely on form for 2-3 hours. I really want to be competing by the end of this cycle (late feb) but dont know if I will be strong enough... gonna have to push it. If not, then I will try after the next cycle (4 months later)

Hows the LSAT prep coming?

ZenMonkey
10-24-2008, 12:50 PM
Nice session Zen.. keep it up. I hate front squats, because I suck at them, and its still impossible for me to not have to cross my arms when I do them.

Thanks bro!

I had this problem until my form was corrected. Ill see if I can articulate it as well as my coach...

Basically take your front squat position (arms crossed) and release the bar and put your arms in front of you parallel to the floor. The bar should be stationary and you should, in essence, be able to squat with no hands like that. Any way, if you have a problem doing this, then your posture is incorrect. If you can do this then simply assume traditional clean/front squat position.

Your shoulders shoulders should be rolled back and your chest pushed out. Once I got this they began feeling amazing and much much more secure. I think there is a Rippetoe video on it around here somewhere.....

ZenMonkey
10-25-2008, 11:37 AM
Probably my favorite day of the week for lifting.

BW: 200lbs (maybe a smidgen less)

Working Sets Only:

Snatch
Worked up to 6 singles @ 60 KGs - Really strong, felt easy.

Clean & Jerk
Worked up to 3 singles @ 80 KGs!!! New PR! Felt easy!!

Breathing Squats
1x20 175lbs ... Grueling, but could have been heavier by another 10-20lbs.

Then did 3x5 plyo box jumps. I take two boxes, a... 12'' and a 36''. I box squat to the short box and jump onto the 36''er. I read about this in an article by Louie Simmons in the latest PLUSA. Thanks ALN!!! According to the article this type of training moved a seasoned jumper from a 38'' box to a 45'' box in something like 6 weeks. Sweet!

Foam Rolling & Stretching.

My hip flexor is feeling lots better but I think I may have been massaging too hard because I am a bit bruised in that specific area. Rather than being sore when I squat it tightens as I cross one leg over the other. Hopefully it will subside, but seeing that it does not really affect my squat I am not as concerned as I should be.

Overall badass workout!!

Gable
10-25-2008, 11:39 AM
Great work Zen! Keep rocking it man..

I got a foam roller from EFS recently.. that thing has saved me... I feel so much better when using it.

ZenMonkey
10-25-2008, 12:04 PM
Great work Zen! Keep rocking it man..

I got a foam roller from EFS recently.. that thing has saved me... I feel so much better when using it.

Thanks for the encouragement bro!:thumbup:

Auburn
10-25-2008, 12:09 PM
Nice workout. What type of jerk are you using?

ZenMonkey
10-25-2008, 12:40 PM
Nice workout. What type of jerk are you using?

Im trying both split jerk and power jerk.

The PR today was w/ the split jerk.

ZenMonkey
10-27-2008, 12:15 PM
BW:200lbs

Working sets:

Push Press w/ Split Jerk- 10RM
135x10
155x3.. ugh... weak delts.
135x10

Squat- 10RM
135x10
185x10
205x10

Snatch High Pull- 10RM
135x10
155x10
175x10

Incline DB Press
*Pairs*
65x5
70x5
75x5
80x5
85x2


Foam rolling & Stretching. - Got my roller in the mail today! 6''x36''.. yeah buddy!

Great WO!

Well, today was a funny day. Not "HA HA" funny, but wierd funny. Trying to figure out 10RMs is difficult. I felt Like I could have gone heavier in every 10RM lift today but by the time I get the weight ramped up I am toasted. Maybe this will acclimate itself or maybe I should try to incorporate some cardio. Cardio might not be a bad idea since I dont want to cut anymore calories for the time being and I could use the GPP. I was thinking SS swimming or jogging. Maybe... just maybe some interval training. Not sure yet. I dont think I can deal with any more "resistance work." These high volume weeks are brutal. I am wiped out!!!


On another note, it is finally cooling off to mid 40s here. I love the cold weather so much. I steamed me some tamales, smothered them in salsa, jalapenos and cheese and ate my lunch outside in the backyard with my dogs. Great morning. Now Im a gonna write me some philosophy and see if I cant argue that a fetus has no moral status. Good day.

Gable
10-27-2008, 12:23 PM
Nice session Zen.

Those foam rollers RULE.. I live by mine...

ZenMonkey
10-27-2008, 12:26 PM
Nice session Zen.

Those foam rollers RULE.. I live by mine...

Thanks buddy. Sounds like we both need to work on shoulder strength.

Gable
10-27-2008, 12:28 PM
I know I'd like mine stronger.. I'm bustin butt on em!

Check out this vid:

http://uk.youtube.com/watch?v=cgxr6xAB5ZM

I'm gonna add that and his "agile eight" in .. I've been doing the eight for a few days.. and it RULES.. I'm hoping this will help loosen my shoulders up some..

ZenMonkey
10-27-2008, 12:32 PM
Sweet vid. Thanks

Gable
10-27-2008, 12:33 PM
DeFranco rocks man.. I get so many ideas just from reading/watching his stuff..

A great atheletic mind.

Jorge Sanchez
10-27-2008, 12:40 PM
Tons of fun man! Ive had 2 sessions with Rick Flemming where we worked solely on form for 2-3 hours. I really want to be competing by the end of this cycle (late feb) but dont know if I will be strong enough... gonna have to push it. If not, then I will try after the next cycle (4 months later)

Hows the LSAT prep coming?

That's awesome that you have someone to show you the ropes. I think I'd like to compete in the olympic lifts too, but I just haven't gotten around to finding a good coach to teach me the lifts.

Nice workout. Those squats look very taxing.

LSAT's going well. I've been scoring consistently in the low 170s but I'd still like to bring up my scores about another 2-3 points. How's your prep going?

ZenMonkey
10-27-2008, 12:52 PM
That's awesome that you have someone to show you the ropes. I think I'd like to compete in the olympic lifts too, but I just haven't gotten around to finding a good coach to teach me the lifts.

Nice workout. Those squats look very taxing.

LSAT's going well. I've been scoring consistently in the low 170s but I'd still like to bring up my scores about another 2-3 points. How's your prep going?

Pretty good, I guess. Pain in the ass with school right now.

Im just a few points behind you at 168-170.

ZenMonkey
10-29-2008, 12:06 PM
BW: 201

Working Sets Only

Snatch Grip DL - 10RM
80kg x 10
100kg x 10
120kg x 10

SLDL - 10RM
80kg x 10
100kg x 10
120kg x 10 - really tough set

Bent Over Row "Concentration Rows"
155lbs x 5
175lbs x 5
175lbs x 5
195lbs x 5
175lbs x 5

Decline Situps
95lb DB - 5x5

Stretching & Foam Rolling...mmmmm

Killer workout today!! Really went balls to the wall on the 10RMs. I am also dropping calories by 50 which brings me to 2350cal per day. I think some cardio might do the same difference for me, but I is lazy. Maybe Ill throw on 15minutes after my WOs and see how that does once I level out weight again. We'll see. I really want to increase my GPP and typing this now I think I have decided to go ahead and do 15mins of SS after my WOs.

Gable
10-29-2008, 01:08 PM
Awesome workout man.. I bet you are beat after that.

ZenMonkey
10-29-2008, 01:34 PM
yea man. my lower back and hams and abs are in a bad spot right now.

Jorge Sanchez
10-29-2008, 01:56 PM
Awesome workout, dude.

ZenMonkey
10-29-2008, 02:15 PM
Awesome workout, dude.

Thanks!

-JM-
10-29-2008, 02:53 PM
Brutal w/o man.

10rep Dls ouch!

Tight control on the cals. Nice going.

ZenMonkey
10-29-2008, 02:57 PM
Brutal w/o man.

10rep Dls ouch!

Tight control on the cals. Nice going.

heh heh, Thanks. Im not a fan of 10rep DLs, but that is what the coach says. Its an "endurance preparatory month" according to him. Keeping form was really hard, and I lost it a bit on the last few reps. At any rate, this is the last week of 10RMs. On to 5RMs after next week. Then 4 weeks later 3rms the 4 weeks later 1rms. Im ready for heavier WOs.

-JM-
10-29-2008, 03:14 PM
Exciting! You obviously have no idea about your 3-1 RMs post finger calamity?

Lookin good anyway, pulling >260lbs x 10 is soild by anyone.

ZenMonkey
10-29-2008, 03:17 PM
Exciting! You obviously have no idea about your 3-1 RMs post finger calamity?

Lookin good anyway, pulling >260lbs x 10 is soild by anyone.

Right. I wont even be pulling conventional DL when I do max. Snatch grip. Its really difficult to do. I was, pre finger calamity, pulling conventional mixed grip @ about 475lbs x 3reps. I wont be doing that for some time unless I just get a hankering.

heh "finger calamity"

-JM-
10-29-2008, 03:48 PM
475....*looks up wistfully* ahh some day.

I pulled 418 but ive dissected the lift a million times in my head and am pretty sure the form was brutal. Gotta get a camera into the gym!

Irish Pilot
10-29-2008, 05:12 PM
In for good measure. Keep it up boss :strong:

Auburn
10-29-2008, 05:46 PM
You should be doing very well when form/coordination all comes together.

ZenMonkey
10-31-2008, 11:40 AM
You should be doing very well when form/coordination all comes together.

Thanks man. That means a good deal to me coming from a seasoned OLer.:hello:

ZenMonkey
10-31-2008, 11:46 AM
SFW!!!!

200lbs today

Effing Awesome session today.

Working Sets Only:

Power Cleans to a 10RM
135 x10
155 x10
175 x10

Front Squat to a 10RM
135 x10
155 x10
175 x3

OH Press to 10RM
88 x10
108 x5, x5 (10 total, broken up)
88 x10

Pullups
BW x5
BW+25 x 5
BW+30 x 5
BW+35 x 5
BW+40 x 5

Stretching the Foam Rolling


Wow, really intense WO today. I am beat down to the ground and that makes me happy. As I said, SFW!! :shoot:

Gable
10-31-2008, 12:21 PM
Awesome Session Zen.. really kicking some ass lately man..

KEEP IT UP!

Jorge Sanchez
10-31-2008, 12:38 PM
Those cleans look intense. I'm panting after I do two reps. 10 is just crazy talk.

-JM-
10-31-2008, 03:18 PM
175x10 PC......mercy

ZenMonkey
10-31-2008, 04:13 PM
Awesome Session Zen.. really kicking some ass lately man..

KEEP IT UP!

Thanks man. Gotta keep on hittin em hard.


Those cleans look intense. I'm panting after I do two reps. 10 is just crazy talk.


175x10 PC......mercy

They were taxing. Good thing this makes me 3/4 finished with this phase.

ZenMonkey
11-01-2008, 12:57 PM
Felt "ugh" today. Late night last night but I still managed to improve all of my lifts. I have videos and will post them sometime today.

Working Sets Only

Clean & Jerk
175 x 4 singles
195 x 1 (20lb PR)

Snatch
135 x 5 singles
155 x 3 singles (20lb PR)

Breathing Squats
185 x 20reps (10lb PR)

Foam Rolling & Stretching.

Felt like a good workout. I could have gone stronger I think, but was wiped out from last night. But, conversely, I imporved every lift today so I am happy and even if I could have gone heavier Ill save it for the next PR attempt.

ZenMonkey
11-01-2008, 01:48 PM
Watching my videos I need to learn how to recieve the weight into a squat position rather than a power clean. Things look good coming up but when I catch the bar on the cnj my hips dont recieve the weight like they should. This is not the case when I snatch, I recieve the weight in about a quarter squat. my grip is too narrow as well. I think also, on both lifts I can get more explosivity is I begin in a lower squat position. gonna go work on some more form now...

-JM-
11-01-2008, 03:32 PM
20 reppers last?... vicious.

Great effort, nice PRs!

Gable
11-01-2008, 06:38 PM
20 reppers last?... vicious.

Great effort, nice PRs!

Thats exactly what I was thinking... thats a kickass session Zen.. eat up and rest up man.. you deserve it!

ZenMonkey
11-01-2008, 06:52 PM
Thanks fellas! I am so beat. Its gonna be an early night.

Irish Pilot
11-02-2008, 05:54 AM
Lets see some vids!

ZenMonkey
11-02-2008, 11:46 AM
CnJ 135
XHKu5A2DiL0
CnJ 175
eCy8ORLOjPA
CnJ 195
ddgHQJDZy-0


Snatch 135x2
pK9oZj2XWrs
Snatch 155
RkslJjD0Fl4
Snatch 135x2
vSm1C41djv4


Not supposed to be recording in the gym. Its 185 not 175 too
Breathing Squats
68OLJcvFxSs

Criticism Wanted!

ZenMonkey
11-03-2008, 01:08 PM
Here are a few more that came out after drilling on form yesterday and today. I realize I squatclean some and not others, but that wasnt really a concern today, it was on purpose. This is how I warmed up (not including the squatting

Cleans w/ 40KG
mX-JtjMvUnc

6kjhCnpaDto

Cleans w/ 60kg

2QsYsUD3wa8

Squats w/ 185 (pretty light for me)(camera looking into mirror

6LPZyNfuV9Y



Todays WO:

BW - 199

Working Sets Only

Push Press w/ split Jerk
135 5x5

Squat
185 5x5

Snatch High Pull
145 5x5

Incline DB Press
65s x5
70s x5
75s x5
80s x5
85s x2

Foam Rolling & Stretching

Great WO today. Really gave some good effort on the pulls, presses, and push press. Squats were too light.

Geeek
11-03-2008, 01:14 PM
Good show!

Gable
11-03-2008, 01:15 PM
Looks like a pretty nice session Zen.. kinda makes me wanna try some oly moves, especially cleans.. I know so little about the oly lifts..

ZenMonkey
11-03-2008, 01:17 PM
Thanks Geeek!:hello:

Thanks Gable!:hello:

Cleans are the shiznit!!!!

lil' power
11-04-2008, 07:20 AM
Looking good....maybe a dumb question...oh wait, there is no such thing as a dumb question right?

What are breathing squats....just squatting until you give out?

ZenMonkey
11-04-2008, 07:27 AM
Looking good....maybe a dumb question...oh wait, there is no such thing as a dumb question right?

What are breathing squats....just squatting until you give out?

You take your 3x10squat poundage and do twenty of them. They are good for hypertrophy, GPP, breaking through plateaus etc..

Thanks for stopping by!

ZenMonkey
11-05-2008, 11:33 AM
Holy ****. What a hard day at the gym. I warmed up working on clean form for about 15 minutes. Aggressively arching my back, extending my hips, and shrugging at the top took more out of me than I expected.

Working Sets Only

Snatch Grip DL @ 90% of prev weeks 10RM
100kg 5x5

SLDL @ 90% of prev weeks 10RM
100kg 5x5... horribly grueling last 2 sets

BO Row
155 x 5
175 x 5
175 x 5
195 x 5
175 x 5

Decline Situps
100lb DB for 5x5

Rolling & Stretching

I am beat. Time to eat.

-JM-
11-05-2008, 04:19 PM
You are going hard at it man, nice job. Seriously.

Squat cleans are so difficult to master eh? For me anyway. So much to think about.

ZenMonkey
11-05-2008, 04:25 PM
You are going hard at it man, nice job. Seriously.

Squat cleans are so difficult to master eh? For me anyway. So much to think about.

Thanks! Gotta go hard or go home!!
They are hard for me too. I have been really working on just getting the bar up to recieve it. There is so much going on so fast. I guess I need to make em 2nd nature.



The goals of the form work today:

Aggressive arch, hip extension, shrug

1st 4 Videos are 40KG

4d-hsY32L44
8FWzRqMEgNU
SayQc7V1cBw
iON4sjP9pfw


These 4 are 60KG

webP1mJmziY
_4NyqhXEGyI
WZPXL0pj4Hs
K6Kfng2azVU

Ive got some good feedback from these so am very happy. Still many things to come together though... gotta keep at em :shoot:

Jorge Sanchez
11-05-2008, 05:00 PM
Your form has come a long way from just a couple of days ago. Good work listening to the comments and incorporating them. I'm sure you'll be putting up some very respectable weight if you stick with it.

ZenMonkey
11-05-2008, 06:18 PM
Your form has come a long way from just a couple of days ago. Good work listening to the comments and incorporating them. I'm sure you'll be putting up some very respectable weight if you stick with it.

Hey thanks man. Im a pretty quick learner and when the information is as good as it is here I cant help but get better!! Im planning on sticking with it, I really want to be able to compete in 3-7 months depending on how my #s look after this cycle.

ZenMonkey
11-07-2008, 03:37 PM
Killer WO today. High intensity

BW 199lbs

Working Sets Only

Power Clean @ 90% of Prev weeks 10RM- will post some vids later.
145 x 5x5

Front Squat @ 90% of Prev weeks 10RM- these wrer tough today... I blame it on the power cleans
145 x 5x5

OH Press @ 90% of Prev weeks 10RM
100 x 5x5

Pullups - felt really strong on these
BW + 30 x 5
BW + 35 x 5
BW + 40 x 5
BW + 45 x 2x5

Foam Rolling + Stretching

Gym is closed tomorrow so Im gonna do some KB work and some plyos instead.

Jorge Sanchez
11-07-2008, 04:57 PM
I'd love to compete in O-lifting too, but I don't have a coach so I haven't been taking it very seriously - just some light cleans here and there.

Nice workout. The kettlebells should be fun. Do you own some?

ZenMonkey
11-07-2008, 05:05 PM
I'd love to compete in O-lifting too, but I don't have a coach so I haven't been taking it very seriously - just some light cleans here and there.

Nice workout. The kettlebells should be fun. Do you own some?

I own a couple small ones I bought for my gf... but my neighbor owns an arsenal!! He invited me to train anytime with em, so Im gonna take him up on it.

ZenMonkey
11-07-2008, 06:05 PM
Alright, here are Power Clean videos from today:
T6QOtgZJPy8
J9wnlfAnITE
tR4P2u7qOak
rbPx-70WRDk


I cant wait for Monday... time to start going heavy!!

ZenMonkey
11-08-2008, 01:26 PM
GPP:

KB Weight= 36lbs
2 Rounds:

20x KB Swings w/ each hand
5 Box Squat Long Jumps

20x KB CnJs w/ each hand
5 Box Squat Long Jumps

20x KB Snatch w/ each hand
5 Box Squat Long Jumps

20x KB Windmills w/ each hand
5 Box Squat Long Jumps

****(In 2nd round I cut KB volume in 1/2 so it is 10reps per hand.)

End Circuit----

15min SS jog
Foam Rolling + Stretching




Lots of fun today. I might have to incorporate these more often... I am beat!

Gable
11-08-2008, 01:35 PM
nice conditioning work zen!

ZenMonkey
11-10-2008, 12:22 PM
Time to go heavier!!!

This week marks the beginning of the 2nd sequence of my 4 month cycle. I will be working to 5RMs on week 1 & 3 and on week 2 & 4 I will be doing 5x5 at 90% of the previous weeks 5RM

BW:199-198lbs

Push Press5RM
115x5
135x5
145x5

Squat5RM
Felt weak on these- really really sore from the box squat long jumps- went hard on them but my hardest was still weak due to the soreness
225 x 5
245 x 5
265 x 2

Snatch Pull 5RM No more high pulls... need to focus on this
100kg x5
120kg x2x5

Incline DB Press5x5- Huge Improvement over last week
70s x 5
75s x 5
80s x 5
85s x 5
90s x 2

Overall good WO. I dont know what happened with the squats... guess I need to get re-acclimated to going heavier on them. I was really horribly sore in my quads though so Ill give that some of the blame.

Gable
11-10-2008, 12:26 PM
Squats may not have been where you wanted, but it looks like a great session overall dude.

Are snatch pulls like snatch grip DL's?

ZenMonkey
11-10-2008, 02:36 PM
Squats may not have been where you wanted, but it looks like a great session overall dude.

Are snatch pulls like snatch grip DL's?

Similar... a snatch pull will have you popping your hips more, coming onto your toes (that is getting triple leg extension) and shrugging while keeping arms straight.

-JM-
11-11-2008, 03:52 PM
Intense work continuing man. Technical as ever!

Im hearing you on the squats though.

I did 1.5 hours of power yoga (its tough!) on sunday for the first time in a couple of weeks and my hips were toast. I think it really affected my squats today.

ZenMonkey
11-11-2008, 04:22 PM
Intense work continuing man. Technical as ever!

Im hearing you on the squats though.

I did 1.5 hours of power yoga (its tough!) on sunday for the first time in a couple of weeks and my hips were toast. I think it really affected my squats today.

I can imagine... not really...

I bet some power yoga would augment the strength training rather well after you acclimated to it.

Thanks!

ZenMonkey
11-12-2008, 11:56 AM
Holy bumper plates batman! This workout was murder... I am dead. I feel like a bowl full of jelly

BW 198-199
Working Sets:

Snatch Grip DL to 5RM
120kg x 5
130kg x 5
140kg x 4

SLDL to 5RM
120kg x 5
140kg x 5
160kg x 3

For ****s and giggles I pulled a single DL
Conventional DL
180kg x 1 (felt really light)

BO Row
155lbs x 5
175lbs x 5
195lbs x 5
195lbs x 5
175lbs x 5

Decline Weighted Situps
110lbs 5x5

Foam rolling + Stretching

Great WO today! Gave it my all :shoot:

Gable
11-12-2008, 12:02 PM
Awesome training Zen!

You are really making some rocking progress..

ZenMonkey
11-12-2008, 12:10 PM
Awesome training Zen!

You are really making some rocking progress..

Thanks broski!

Jorge Sanchez
11-12-2008, 12:16 PM
Nice stuff, Zen. That's a lot of pulling in one workout, I can see why you would feel like jelly.

ZenMonkey
11-13-2008, 02:57 PM
2 Rounds:

KB Swings 10x per hand
5 Box Squat Long Jumps

KB CnJ 10x per hand
5 Box Squat Long Jumps

KB Snatch 10x per hand
5 Box Squat Long Jumps

End with:

20 minutes SS jog w/ my furry little chow buddy Bella.




Fun stuff today. I am tired. Time to go eat and write some philosophy.

Gable
11-13-2008, 03:00 PM
Time to go eat and write some philosophy.

Yes.. wait.. huh?

You a Phil major?

Nice workout dude..

ZenMonkey
11-13-2008, 03:02 PM
Thanks man.

Yea, phil major. Im applying to Philosophy grad schools and law schools as we speak.

Gable
11-13-2008, 03:03 PM
Wow.. thats awesome bro.

Good luck!

ZenMonkey
11-14-2008, 03:26 PM
Hard WO today.

BW: 197

Working Sets only:

Heres the deal on the bigger numbers first: I work up to the 5RM weight through doubles and triples I(that way it is relatively light but heavy enough to warm up) then do 5 @ 95% then 5 @ 90%. It is a hell of a way to go about getting stronger it and it is putting me through the ringer. I cant wait until I get to 8-10% bf so I can start eating more and putting on *hopefully* only/mostly lean mass.

Power Clean to 5RM
195 x 5
185 x 5
175 x 5

Front Squat to 5RM
185 x 5
175 x 5
165 x 5

OHP to 5RM
125 x 5
115 x 5
115 x 5

Pullups
BW + 30 x5
BW + 35 x5
BW + 40 x5
BW + 45 x5
BW + 50 x5

Foam Rolling and Stretching

I am beat, considering not hitting the weights tomorrow. Maybe just some light form work to loosen up and a streaming hot bath. This week was the week from fcuking hell. I had so much stuff due and a few tests plus this 5RM part of this cycle has me thinking about some things. Perhaps cutting the GPP days and maybe every other Saturday WO (Work to a heavy cnj and snatch) should be heavy. I am not going to make any decisions until I tighten up my diet. I am getting my alotted calories but probably not enough protein. I think Im gonna go grill me somethin good.

Gable
11-14-2008, 03:28 PM
Rockin it dude..

Go eat, and relax... you gotta focus on school bro..

Auburn
11-14-2008, 05:56 PM
Holy hell, 5 reps of 195 Power Clean is some wicked stuff. The pullups are also very impressive.

Jorge Sanchez
11-14-2008, 06:01 PM
Those are some solid cleans. Nice work, ZM.

ZenMonkey
11-15-2008, 12:41 PM
Those are some solid cleans. Nice work, ZM.
Thanks man


Holy hell, 5 reps of 195 Power Clean is some wicked stuff. The pullups are also very impressive.

Thanks! I am sore in the outter area of my lower abs/ very front of hips. Ive never felt the soreness there before.. do you think this is from the heavy hip extension?


Rockin it dude..

Go eat, and relax... you gotta focus on school bro..

you betcha!

ZenMonkey
11-15-2008, 12:46 PM
Did light form work w/ snatch and cnj- no more than 40kilos. Form seems to be coming together.

Last 20rep squat session I did 185 w/ ease so that means today I needed to reevaluate 3x10 and here are the results:

Squats
195 x 10
185 x 10
195 x 10
185 x 10

Looks like next week will be going for 195 x 20reps. Yehaw!

ZenMonkey
11-17-2008, 11:40 AM
Holy Hell. I am not sure what I got myself into with this split. Today was a hard WO. They are just going to get more difficult- 90% of my 5RM for 5x5 is tough but Next month is going to be 3RMs then then next month 1RMs- both with the following week @ 90% of the maxes for 5x5. Whew!

Push Press @ 90% of Prev weeks 5RM
135 5x5

Squat @ 90% of Prev weeks 5RM
225 5x5

Snatch Pull @ 90% of Prev weeks 5RM
235 5x5

Incline DB Press
70s x 5
75s x 5
80s x 5
85s x 5
90s x 2

Foam Rolling + Stretching.

Gable
11-17-2008, 11:45 AM
Kickass Zen! Keep rockin it.

Auburn
11-17-2008, 01:18 PM
Thanks! I am sore in the outter area of my lower abs/ very front of hips. Ive never felt the soreness there before.. do you think this is from the heavy hip extension?

It's certainly possible. Unless you were hitting the bar with the hip snap in that area, I'd just chalk it up to a new movement unless the pain stays.

That's some serious work with the 5x5. It makes me tired just looking at it.

ZenMonkey
11-18-2008, 02:51 PM
2 rounds of:

KB swings-10 w/ each hand

5 x Box Squat High Jumps

KB CnJ-10 w/ each hand

5 x Box Squat High Jumps

KB snatch-10 w/ each hand

5 x Box Squat High Jumps

--- End Circuit

15 minutes SS jogging

Foam Rolling + Stretching


I am thinking about doing a variation of this 2x a week rather than 1x a week. I really want better GPP and cardio fitness. This will have me lifting 4 days a week and doing 30 minutes of moderate GPP 2 days a week. Fcuk cutting more calories.(ugh... for now at least.)

ZenMonkey
11-19-2008, 11:56 AM
Looking much much leaner according to a few impartial parties! Top 2 abs are showing and when I flex I can almost see the top 4! Getting there slowly. I am thinking Ill hit about 8-10% in 2 months or so. Then....BULK BABY!!!! :shoot: I am so happy about the coming bulk I cannot stand it. Gonna gain mass slowly and try to maintain less than 10%bf all the way up to 210-220lbs

BW-??

Working Sets:

Snatch Grip Deadlift @ 90% of prev week's 5RM
285 5x5

SLDL @ 90% of prev week's 5RM
315 3x5
315 2x4

BO Row
155 x5
175 x5
195 x5
205 x3- PR!
175 x5

Decline Situps
Skipped em today. Too beat from the SLDLs. Ill probably do them on saturday

Foam Rolling + Stretching

The SLDLs were absolute hell... horribly grueling but I nailed em fairly well I think. I simply could not get up the 5th rep on the last two sets.

My hip flexor is sore again today- not so much in a squatting motion, but in a low clean position DL when it is contracted and when there is hip torsion, for example using my thigh to steer the steering wheel... I think it might be from yesterdays GPP and flexxing it last night in attempt to stretch it- I was contracting the muscle without knowing I was doing it and got a nasty charlie horse. Ill ice and hot bath today- also stretch and foam roll tonight.

-JM-
11-19-2008, 01:20 PM
Nice lifts Zen, getting heavy!

''for example, using my thigh to steer the steering wheel''....ha ha

Jorge Sanchez
11-19-2008, 06:05 PM
That's some heavy pulling. How are you finding your recovery, pulling from the floor so often?

ZenMonkey
11-19-2008, 06:22 PM
As far as I can tell I am recovering fine.

ZenMonkey
11-21-2008, 11:40 AM
BW- 197-198

I dont know what is was about todays WO but I felt great through the whole thing. Solid day I think

Working Sets

Power Clean @ 90% of Prev Week's 5RM - Really need to work on landing on my heels not my toes. This usually happens only at heavier weight. The last 2 sets were better landing though

176 x 5x5

Front Squat @ 90% of Prev Week's 5RM
165 x 5x5

Overhead Press @ 90% of Prev Week's 5RM
115 x 5x5

Pullups
BW+35 x5
BW+40 x5
BW+45 x5
BW+50 x5
BW+45 x5

Great WO today. Learned some technique problems with my cleans and began ironing them out.

Gable
11-21-2008, 11:45 AM
More awesome work in here man.. I love having those days when you just feel great..

Keep it up bro.

Jorge Sanchez
11-21-2008, 02:25 PM
Glad to hear things are coming together on the cleans. Looks like a solid workout.

-JM-
11-21-2008, 05:56 PM
Pullups
BW+35 x5
BW+40 x5
BW+45 x5
BW+50 x5
BW+45 x5



*jealous*

wow...... tight!

ZenMonkey
11-22-2008, 12:24 PM
Damn good WO today.

Snatch
Form Work only up to 60kgs- really coming along

Clean and Jerk to 80-90%
195x1!!! PR

Breathing Squats
195 x 20!!! PR

Decline Situps
110lb DB x 5x5


Ill have videos up of the snatch work and cleannJerk work.

Felt fcuking great today... sore left hip flexor during the squats and at the bottom of the clean and snatch but that didnt hold me back. Hopefull itll work itself out. Lots of rest today, perhaps a 20-30min SS cardio session tomorrow for recovery.

Gable
11-22-2008, 12:28 PM
Damn good WO today.

Snatch
Form Work only up to 60kgs- really coming along

Clean and Jerk to 80-90%
195x1!!! PR

Breathing Squats
195 x 20!!! PR

Decline Situps
110lb DB x 5x5


Ill have videos up of the snatch work and cleannJerk work.

Felt fcuking great today... sore left hip flexor during the squats and at the bottom of the clean and snatch but that didnt hold me back. Hopefull itll work itself out. Lots of rest today, perhaps a 20-30min SS cardio session tomorrow for recovery.

Damn dude.. fantastic session.. you are really rockin and rollin man..

-JM-
11-22-2008, 04:02 PM
Sweet Saturday session!

Youre really firing up those PR's man. Keep em coming!

195x20 is hard damn work. You want to rack it so bad near the end it hurts.......and it actually hurts:)

ZenMonkey
11-22-2008, 04:09 PM
I am excited about them because it is finally stronger than I was before I broke my fingers. Im finally stronger than I was before a 3 month hiatus.

Irish Pilot
11-23-2008, 03:43 PM
Damn good WO today.

Breathing Squats
195 x 20!!! PR



Attaboy.

ZenMonkey
11-24-2008, 10:40 AM
Good WO today!

Working sets only-

Push Press to 5RM
155 x 5
145 x 5
135 x 5

Squat to 5RM
265 x 5
245 x 5
225 x 5

Snatch Pul to 5RMl
130kg x 5
120kg x 5
100kg x 5

Incline DB Press - trying to break through 90lbs
70s x 5
80s x 5
90s x 3
85s x 5
80s x 4

Foam rolling + Stretching

Gable
11-24-2008, 10:42 AM
More asskickery dude! You're really getting after it man, keep it up.

-JM-
11-25-2008, 02:30 AM
Yep! Strong pressing and squatting man! Nice effort as usual.

How you feeling about the 315x20?. I noticed Sensei had a similar contest last year sometime. 'Who could squat 315 for the most reps'. Looked pretty good. Im wondering how many would be game for it again?.

Im thinking it may take a year for me:D

Gable
11-25-2008, 06:24 AM
315x20 .. humm.. I think I MIGHT be able to hit 10.. I'll try today after I do my squats 5/3/1 ...

Gable
11-25-2008, 12:02 PM
315x20 .. humm.. I think I MIGHT be able to hit 10.. I'll try today after I do my squats 5/3/1 ...

fail

315 x7 after I did my work sets.. oh well..

Your turn Zen.. :D :D

ZenMonkey
11-25-2008, 02:02 PM
Thanks fellas!

Im gonna post the contest I think

Gable
11-25-2008, 02:09 PM
I might try it fresh during my deload week, or something..

ZenMonkey
11-25-2008, 02:12 PM
I might try it fresh during my deload week, or something..

That would be a good time. This is gonna be a much longer "race" for me...

Time for some GPP :shoot:

Gable
11-25-2008, 02:14 PM
That would be a good time. This is gonna be a much longer "race" for me...

Me too man.. :D



Time for some GPP :shoot:

Go kick some ass!

ZenMonkey
11-25-2008, 02:17 PM
Thanks brotha! I posted the prelim contest thread in the BB section if you want to add some input etc..

Gable
11-25-2008, 02:19 PM
Cool.. will do.

ZenMonkey
11-25-2008, 05:02 PM
GPP:

2 rounds of this Circuit:

KB Swings 10x each hand
Wood Chopping- 10 swings each side
5x Squat Long Jumps

KB CnJs 10x each hand
Wood Chopping- 10 swings each side
5x Squat Long Jumps

KB Snatch 10x each hand
Wood Chopping- 10 swings each side
5x Squat Long Jumps

---End Circuit

20mins SS Trail Running

Whew... tough GPP today. Lots of fun though

Painzer
11-25-2008, 06:12 PM
Zen, I'd be interested in the contest... I've never even done 315. but I'm PRing squat pretty much every time I unrack the bar. Getting stronger all the time with squats. I'd love the challenge of a contest. My current squat max is 305, but I know I'm capable of more. I wouldn't have a chance winning it, but just to be part of it would give me a good push I think. I did 245 x 5 and I think I would have been good for 2 more. That's a PR for me.

btw, How much do you think your breathing squats affect your 1RM?

ZenMonkey
11-25-2008, 06:20 PM
Hey man, just do you best.

The way if affects your 1RM is really gonna depend on you and your body

ZenMonkey
11-26-2008, 12:17 PM
This is probably the hardest day of the week for me... the DLs take so much out of the tank. Even though it was tough I can tell my GPP is getting better and so is my muscular endurance so I feel like I kicked the crap out of todays WO (maybe it was the 300 soundtrack I was listening to). Overall great day.

Working Sets:

Snatch Grip DL to 5RM
140kg x 5
130 x 5
120 x 5

SLDL to 5RM
160kgs x 5 - effing brutal
150 x 5
140 x 5

BO Row- Trying to match the ramping style in the Incline DB press hoping that will make them augment each other well
155lbs x 5
175 x 5
205 x 5
195 x 5
195 x 5

Decline Situps
110lb DB 4 x 8 (Changing set/reps week to week, 5x5, 4x8, 3x12 & 2x20 because 110 is the biggest I can find and I need the mobility of a DB on the chest since I tend to lose that mobility any other style)


Foam rolling + Stretching
-I am noticably more flexible lately :)

I began taking microlactin about a week or so ago and it is a god send. I love it soooo much. DOMS reduced by 90% or so. :)

I am also looking much leaner, maybe 12% bf. :)

Gable
11-26-2008, 12:57 PM
More ass kicking work in here bro.. keep it the hell up!

-JM-
11-26-2008, 02:33 PM
160kgs x 5 - effing brutal

You said it!

Nice rows too btw.

Jorge Sanchez
11-26-2008, 05:31 PM
Those are some heavy pulls, dude. Nice work!

ZenMonkey
11-27-2008, 10:23 AM
2 Rounds of the circuit

KB Swings 10x each hand
5 Squat High Jumps

KB CnJ 10x each hand
5 Squat High Jumps

KB Snatch 10x each hand
5 Squat High Jumps

---End Circuit

15mins SS Trail running


FOOD-ALL DAY..mmmmmmmmm

ZenMonkey
11-28-2008, 12:57 PM
BW- 197ish (surprisingly low after yesterdays turkey debacle)

Working Sets Only:

Power Clean to 5RM these were wierd feeling today-gotta learn to land on heels when getting heavy.

195 x 5(2 sets of doubles and a single) No real improvement over last 5RM 2 weeks ago. Maybe soreness from Wednesdays WO, lack of motivation- I dont know but they didnt feel "on" today
175 x 5
165 x 5

Front Squat to 5RM
205 x 5 -PR!
195 x 5
185 x 4 (fail during 5th)

OH Press to 5RM
135 x 5
125 x 5
125 x 5


Pullups
BW+40lbs
BW+45lbs
BW+50lbs
BW+55lbs- Nice!
BW+50lbs

10mins SS Cardio
Foam Rolling+ Stretching

Good WO today besides the Pcleans. Everythig else went up so I am not too disappointed. They cleans just felt odd today, I dont know why.

To help me fis this tomorrow I am doing heavy hang clean/hang squat clean work, heavy snatch work and some squatting so hopefully I can start working out some of those problems.

Gable
11-28-2008, 01:00 PM
kickass work dude. you are getting strong as hell!

-JM-
11-28-2008, 04:01 PM
Nice workout man!

Heavy Front Squats. Impressive.

Are you overthinking the PCs? This may cause them to feel off. I am in no position to offer an opinion on anyones PCs with my 'pseudo clean limbo neck catches' but I find if you visualise too much it can just go wonky when you actually do it.

Rest of session was killer anyhow!

ZenMonkey
11-29-2008, 01:25 PM
Went to a commercial gym today...lame. Didnt have room to do any OLY movements like I planned, only a few.
What I did do though;

Squats
205 x 10
205 x 10
205 x 7


Looks like Im gonna be going for 205x20 next! Yehoo

Gable
11-29-2008, 02:13 PM
I think you got 225 for 20 in ya dude.. just go in fresh, warm up quickly, and knock it out!

ZenMonkey
11-29-2008, 06:00 PM
Good idea! Thanks for the motivation. I think I will. Next Saturday I have to take an lsat and that might be a great way to end the day. I am already nervous about it.

Gable
11-29-2008, 06:01 PM
As soon as I heal up, I'm gonna try 315x20.. I think I can get 12.. so MAYBE.. I can make it through the rest.

-JM-
11-30-2008, 07:09 AM
Nervous about the Isat or the 20 reps?:)

Go for it man, Good luck for both!!

ZenMonkey
11-30-2008, 10:10 AM
haha, the 20 reps... and the lsat.

-JM-
11-30-2008, 02:36 PM
Zen, how come you dont ever bench? I was actually gonna ask you earlier.

Is it just not a requirement for your oly training and all the pulling? I could understand how it wouldnt be but would you not just want to keep your hand in anyway?

Jorge Sanchez
11-30-2008, 03:24 PM
Good idea! Thanks for the motivation. I think I will. Next Saturday I have to take an lsat and that might be a great way to end the day. I am already nervous about it.

I don't know about you, but I'm going to end the day with beer, not squats. Training looks like it's been going great.

And don't worry about the LSAT, you'll smoke it for sure.

ZenMonkey
11-30-2008, 04:20 PM
I don't know about you, but I'm going to end the day with beer, not squats. Training looks like it's been going great.

And don't worry about the LSAT, you'll smoke it for sure.

I get really wound up and stressed with that type of administered testing. You can bet Ill be drinking after the squats. I think I am just gonna bang out the 20 reps then call it quits on that day.

Thanks for the encouragement bro. Good luck to you too.

Jorge Sanchez
11-30-2008, 05:43 PM
Luck has nothing to do with it. It's all about taking advantage of the opportunities presented to you and I can tell you know how to do that. You'll be fine.

ZenMonkey
11-30-2008, 05:55 PM
Luck has nothing to do with it. It's all about taking advantage of the opportunities presented to you and I can tell you know how to do that. You'll be fine.

I agree. To be honest, I havent practiced as much as I should have been. Im going take a few practices this week and probably work some hard logic questions but rather than that I am fairly unprepared and kinda nervous about it. But, I gotta own it and not think like that, ya know?

ZenMonkey
12-01-2008, 07:57 AM
Solid WO Today. I am closer to a BW of 201 today... I wieghed myself after my WO and shake and liter of water rather than before so that might be the culprit. I dont really care as long as bf is dropping which it seems like it is.

Push Press 90% of Prev weeks 5RM
135 x 5x5

ATG Squat 90% of Prev weeks 5RM
240 x 5x5

Snatch Pull 90% of Prev weeks 5RM
120kg x 2x5- form went to crap so I dropped the weight
100kg x 3x5- probably too light ...

Incline DB Press
70s x 5
80s x 5
90s x 4.5
85s x 2
80s x 4

10 mins SS
Foam Rolling + Stretching

Gable
12-01-2008, 08:01 AM
Nice work man..

-JM-
12-02-2008, 06:49 AM
Great session man, heavy frikkin Inc presses!

Jorge Sanchez
12-02-2008, 07:42 AM
Looking real good in here. Glad to hear the BF is coming off too. That's something I'm going to start working on in the New Year.

ZenMonkey
12-02-2008, 01:57 PM
Thanks fellas!

ZenMonkey
12-02-2008, 06:09 PM
2 rounds of the circuit

KB Swings - 10 w/ each hand
5 Box Squat Long Jumps

KB CnJ- 10 w/ each hand
5 Box Squat Long Jumps

KB Snatch- 10 w/ each hand
5 Box Squat Long Jumps

End Circuit----

15 mins SS Trail running

Foam Rolling + Stretching


Fun stuff today.

Painzer
12-02-2008, 06:33 PM
Zen, what's your 1RM for squats?

ZenMonkey
12-02-2008, 06:49 PM
Zen, what's your 1RM for squats?

No clue right now. Ill know in about 5 weeks when my cycle has me peaking . 8 months ago it was 315. Why?:)

Painzer
12-02-2008, 06:56 PM
Well on your Christmas list in the general forum you said you wanted a 315 squat... and I was pretty sure you did that already...

Painzer
12-02-2008, 06:57 PM
Just kidding... went back and reread it... front squat... got it :) haha

BTW, I did 265 for 5 yesterday.... I should definitely be able to go 225 for 20 by early next year!

ZenMonkey
12-02-2008, 07:02 PM
It did say squat but thats not what I meant. I changed it, you read right.

265 for 5 is great man, keep it up.

Painzer
12-02-2008, 07:09 PM
Ahh ok... I was thinking... I usually don't make mistakes like that, but when I went back and read it, it said front squats.

It's been great because I only started squatting properly (parallel or better) in the last couple of months... since then, I PR every time I take it off the rack. Plus they get deeper every week. It's nice knowing there's no question about your depth...

ZenMonkey
12-03-2008, 09:10 AM
Snatch DL @ 90% of prev. week's 5RM
126kg 5x5

SLDL @ 90% of prev. week's 5RM
144kg 2x5
140kg 3x5

BO Row - no change from last week
155 x 5
175 x 5
205 x 5
195 x 5
195 x 5

Decline Situps
110lb DB 3x10

15min SS Cardio
Foam Rolling + Stretching


Good WO today. Im effin spent.

Gable
12-03-2008, 09:11 AM
BO Row - no change from last week
155 x 5
175 x 5
205 x 5
195 x 5
195 x 5


Good WO today. Im effin spent.

Nice dude!

ZenMonkey
12-03-2008, 09:16 AM
Thanks man. My form on those rows goes to ****e after the two DLs and makes it hard to increase weight. After I peak on this cycle there will have to be some revisions- too much pulling in 1 day. (although, I cant complain because they all have been increasing steadily)

Hows your break going?

Painzer
12-03-2008, 03:02 PM
Why do you post half of your weights in KG and half in lbs?

ZenMonkey
12-03-2008, 03:09 PM
The bumpers are in KGs and the steel weights are in lbs. I do a good deal of my split on the platform with bumpers but the rest in the rack where there are steel plates. I also dont feel like converting everything.

-JM-
12-03-2008, 04:35 PM
Nice solid session as usual Zen....

110lb DB declines? I'd barf!

Auburn
12-03-2008, 04:54 PM
Very solid work. That's some serious torso strength.

ZenMonkey
12-03-2008, 07:09 PM
Thanks guys, that what you get from swimming for 14 years or so. Im pretty sure thats where my decline situp #s and my pullup #s come from.

Thanks for the support fellas!

Jorge Sanchez
12-03-2008, 07:29 PM
Those snatch DLs look tough. That extra ROM must be killer.

ZenMonkey
12-03-2008, 08:09 PM
Those snatch DLs look tough. That extra ROM must be killer.

Ya know, they arent as tough as deficit DLs. Im basically squatting the weight up, but it still is taxing for sure.

ZenMonkey
12-04-2008, 01:31 PM
2 rounds:

KB Swings- 10 w/ each hand
5 Box Squat High Jumps

KB CnJ- 10 w/ each hand
5 Box Squat High Jumps

KB Snatch- 10 w/ each hand
5 Box Squat High Jumps

---End Circuit

15 min SS trailrunning w/ my fuzzy chow chow buddy, Bella.
Foam Rolling+ Stretchig



If I keep this type of circuit up I will need some bigger KBs. Ive been using a 20 and 32lber but I would really like to get one larger. Maybe Ill increase the KB swinging volume until that happens.

At any rate, my cardio endurance is so much better than it was 6 week ago when I started doing cardio/gpp. I am also much more explosive off of the ground thanks to the jumps and my standing long jump has increased dramatically. I wish I had access to a sand pit so I could go harder on them.

Good WO!

Jorge Sanchez
12-04-2008, 04:45 PM
Looks like a fun workout. I'd like to give kettlebells a try. You're lucky to have access to bumper plates and kettlebells.

ZenMonkey
12-05-2008, 01:16 PM
Looks like a fun workout. I'd like to give kettlebells a try. You're lucky to have access to bumper plates and kettlebells.

I certainly am. It has enabled me to really diversify workouts and narrow my goals.

ZenMonkey
12-05-2008, 01:22 PM
Freaking awesome day.

Power Clean @ 90% of prev week's 5RM will post vids later today
176 x 5x5

Front Squats @ 90% of prev week's 5RM
185 x 5x5

OHP @ 90% of prev week's 5RM
125x5
115x 4x5

Pullups
BW+40 x5
BW+50 x5
BW+60 x5--- yeah buddy!
BW+55 x5
BW+55 x5

The power cleans were great! I landed on the heels every time. It was great. Form is coming together.

The Front squats were tough but I nailed em, and the pullups.... the pullups were awesome. Im very happy with todays WO.

Tomorrow Im gonna try 225x 20 squats after my lsat. Depending on how I feel after the lsat it might be 205x20. We will see. Either poundage would be an improvement.

-JM-
12-05-2008, 04:09 PM
Super session Zen.

All looking strong as hell! Esp those pullups.

ZenMonkey
12-05-2008, 05:38 PM
Thanks man.



Side note: In reviewing my clean videos I see that I need to work on shrugging the weight to get it to the right height for the hip extension rather than pulling late.

Gonna work on it tomorrow.

Jorge Sanchez
12-05-2008, 06:06 PM
Nice workout. Good luck tomorrow morning, dude.

ZenMonkey
12-06-2008, 03:25 PM
LSAT this morning. Then went to squat

SQUATS

225 x 13-- damn it!!
205 x 10
205 x 10

15 min SS Cardio

Foam Rolling + Stretching.

Jorge Sanchez
12-06-2008, 03:28 PM
Good stuff, dude. That's a lot of squats!

Gable
12-06-2008, 03:41 PM
LSAT this morning. Then went to squat

SQUATS

225 x 13-- damn it!!
205 x 10
205 x 10

15 min SS Cardio

Foam Rolling + Stretching.

I hope you kicked ass on the lsat bro!

Nice squattin too man... I'm gonna make my attempt on Monday..

ZenMonkey
12-06-2008, 05:06 PM
I hope you kicked ass on the lsat bro!

Nice squattin too man... I'm gonna make my attempt on Monday..

Thanks man! Ill take all the good mojo I can get. Hows the break going?

225x13:

BKRBGYF56_E

-JM-
12-07-2008, 06:59 AM
Hope you nailed that exam duder!

Man, awesome effort on those squats. Looked sore, I dunno if I like them anymore lol!!!

Christ they were deep as hell all the way to the last rep.

ZenMonkey
12-07-2008, 03:52 PM
Hope you nailed that exam duder!

Man, awesome effort on those squats. Looked sore, I dunno if I like them anymore lol!!!

Christ they were deep as hell all the way to the last rep.

Thanks brotha man:hello:

joey54
12-07-2008, 04:49 PM
Zen, go back to 205 with the squats and work from there. You'll be back to 225 in no time.

ZenMonkey
12-08-2008, 02:13 PM
Push Press to 3RM
165x3
155x3
145x3

Squat to 3RM
285x3ish- got the 1st up easy, then the fuggin spotter got spot happy and helped a bit with the last two- I wasnt failing, just slowing down... ugh
275x3
265x3

Snatch Pull to 3RM
140kg x 3- sketchy form
130kg x 3
120kg x 3

Incline DB Press
70s x5
80s x5
90s x4
85s x5
85s x4

15min SS cardio
Foam rolling + stretching

The squats really pissed me off. I was fine with the first rep and I got to about parallel on the way up from the 2nd and 3rd rep and the damn spotter got spot happy. I even said "Dont help me unless I begin to fail". I didnt effing start to fail. Who knows how many reps I would have gotten. I think definately 2, probably 3. Looks like in 2 weeks Ill try again.

Other than that, Good WO!

Gable
12-08-2008, 02:45 PM
You may not have hit what you want, but it looks like you still had a great workout.

Jorge Sanchez
12-08-2008, 02:45 PM
Nice workout. I never ask for spots when squatting. For some reason people seem to think it would be a good idea to run up behind me just in case I don't make it, though. It is incredibly frustrating. I just set the pins and dump the weight if I can't make it.

ZenMonkey
12-08-2008, 02:47 PM
You may not have hit what you want, but it looks like you still had a great workout.

Thanks man!


Nice workout. I never ask for spots when squatting. For some reason people seem to think it would be a good idea to run up behind me just in case I don't make it, though. It is incredibly frustrating. I just set the pins and dump the weight if I can't make it.

I usually do this. For some reason I wanted a spot- never again. It really pissed me off- mostly because I should have known not to even worry about a spot.

ZenMonkey
12-09-2008, 11:28 AM
KB Swings 10 per hand
10 Clean pull high jumps

KB CnJ 10 per hand
10 Snatch Pull high jumps

KB Snatch 10 per hand
10 Clean pull high jumps

KB Swings 10 per hand
10 Snatch pull high jumps

KB CnJ 10 per hand
10 Clean Pull high jumps

KB Snatch 10 per hand
10 Snatch pull high jumps


10 min SS jogging

Stetching

ZenMonkey
12-10-2008, 10:25 AM
Working Sets:

Snatch DL to 3RM
140kg x 3 (a sad 3RM, I definately could have gone heavier)
130 x 3
120 x 3

SLDL to 3RM
170kg x 3 -BOOYAH!!
160 x 3
150 x 3

BO Row
175 x 5
225 x 5 -WOOT WOOT!!
205 x 5
195 x 5
175 x 5

Decline Situps
110lb DB for 2 x 12

15min SS eliptical

Foam Rolling + Stretching


Killer workout besides the Snatch DLs. I went really conservative on them to maintain form- When I go heavier I am really tempted to pull DL style... thats not ok for me. Gotta maintain that oly pulling form.

Nailed some SLDLs and Rows- very happy about this.

Friday I think Im gonna attempt a 1RM Conventional DL. Hoping for 500 lbs.

-JM-
12-10-2008, 10:33 AM
Zen those numbers just get more and more crazy. Seriously rapid progress. Good work.

Gable
12-10-2008, 10:34 AM
Awesome work man! You are really rockin it lately!

ZenMonkey
12-10-2008, 10:40 AM
Thanks guys. Its this modified 5/3/1 split. It is working wonders for all my numbers. And Im on a cut?- I am in some disbelief about the speed the #s are growing.

Sadly, I was speaking with my coach and I think he wants to move me off of this split- Im not sure how I feel about it.

I think he is talking aout a 3/2/1 for the OLY dominant moves, 5/3/1 for the other major compounds and 5x5 for the accessory work.

joey54
12-10-2008, 06:34 PM
What is your coach's reason for the change?

ZenMonkey
12-10-2008, 06:38 PM
Im not completely sure. I will know on Saturday for sure. I know we're doing a movement variation to target my weaknesses but Im not sure about the setup change. Im interested to hear.

Auburn
12-10-2008, 08:00 PM
Very strong snatch pulling numbers.

ZenMonkey
12-10-2008, 08:02 PM
Very strong snatch pulling numbers.

Thanks chief!:indian:

jed
12-10-2008, 08:07 PM
great rowing, xen. wish i had that kinda row strength! hows your grip working out for those?

ZenMonkey
12-10-2008, 08:14 PM
great rowing, xen. wish i had that kinda row strength! hows your grip working out for those?

Its not really. I have to use straps actually. Anything over 135ish is very painful on one of the fingers I broke. Still quite sensitive. Its not a matter of grip strength, I have plenty of that from years of rock climbing, its mostly a matter of pain. Its especially bad using snatch grip.

Thanks for the encouragement man!

jed
12-10-2008, 08:30 PM
that blows dude. do you take any meds to help with pain? i usually fill up on anti-inflams and ibu's if im on a day thatll affect my wrist or elbows.

ZenMonkey
12-10-2008, 08:34 PM
yea, a pair of asprin and some herbal anti inflammatories. It doesnt do much though. Im just happy to be lifting again so Im not discouraged too much.

jed
12-10-2008, 08:36 PM
well im glad then. i kno much dont do for stuff like fingers since its concentrated, plus ur injury was pretty serious. glad you can work through it tho mate.

ZenMonkey
12-11-2008, 11:03 AM
2 rounds of circuit:

KB Swings- 10 per hand
5 Jump Squat Thrusters

KB CnJ- 10 per hand
5 Jump Squat Thrusters

KB Snatch- 10 per hand
5 Jump Squat Thrusters

KB Windmills- 10 per hand
5 Jump Squat Thrusters

---End circuit

10mins SS trail running

Foam Rolling + Stretching

Gable
12-11-2008, 11:04 AM
You like that circuit you've been doing? Feeling any easier?

Jorge Sanchez
12-11-2008, 11:05 AM
How long does it take you to run through that circuit, Zen. It looks like it would get the heart beating pretty hard.

Gable
12-11-2008, 11:06 AM
Just reading that circuit makes me sweaty.

and tired.

borracho
12-11-2008, 11:07 AM
I am liking the workouts, dude...not so into that freakish video of 225x13 on the squats..that looked grueling!

ZenMonkey
12-11-2008, 11:17 AM
I switch between 20, 30, and 50lb KB- speed sometimes, power others. It really helps me think about active hip explosion, calf extension, and moving my momentum up. I like it alot.

Generally I like to vary it up a little- with high jumps, long jumps, bounding, thrusters, wood chopping, etc...keep things novel

The circuit takes 15-20 minutes- I usually push it pretty hard. Im sure my HR is high, maybe 160-180 the whole time. The SS is around 140bpm. Im beat after its said and done.

Im lucky with the trail running, I live in a small neighborhood that is surrounded 360 degrees by huge creeks and there are small trails everywhere. I can see the entrance to one from my front window. It makes for some really nice SS. Otherwise, Id go crazy.


I am liking the workouts, dude...not so into that freakish video of 225x13 on the squats..that looked grueling!

Thanks man!

ZenMonkey
12-11-2008, 05:00 PM
One of my friends got me a gift card to a rugby website and they have some training tools I think Im gonna pick up. Im going to get some 9'' cones and 12'' hurdles. Sweet! More fun to be had!

Patz
12-11-2008, 07:25 PM
Damn! You're dong all kinds of fun stuff in here. Nice work!

ZenMonkey
12-11-2008, 07:27 PM
Damn! You're dong all kinds of fun stuff in here. Nice work!

Thanks man!! I hope the GPP augments my oly lifting well but its too early to tell, we will see!

jed
12-11-2008, 07:32 PM
nice to hear about that gift card. didnt know you played rugby. wish they had that over here in high school!

ZenMonkey
12-11-2008, 07:35 PM
nice to hear about that gift card. didnt know you played rugby. wish they had that over here in high school!

I took this year off to... nurse my rugby acquired injuries. Im not sure if Ill go back, its really rough on the body. I cant express how depressing it was to not be able to lift for various injuries. Besides that it was super fun and a great way to put functional use to what I was doing in the gym.

Im sure there are private clubs around your area. Youd be great at it from looking at your stats.

jed
12-11-2008, 07:38 PM
i understand that. i loved the game of football but it was a huge releif when i was done and over with it, forever. what did you play? i know nothing about it... are there even positions?

i might look into it... itd be fun, maybe the uni has an intermural or something.

ZenMonkey
12-11-2008, 07:41 PM
I played tighthead prop. That is in the front of the scrum. This is the formal "coach's deffinition"

Tight Head Prop (Number 3)
The tight head prop is the anchorman in the scrum and leads the attack on the opposition scrum. He must be a rock solid scrimmager. Total concentration at the scrum is required to be effective, making the scrum an attacking weapon, wearing down the opposition as the match progresses.

He should be dedicated to training in the gym to obtain that competitive edge. Going backwards in scrums should not be an option. Good scrimmaging = good rucks and mauls.

Props must be the most intense players on the pitch. This intensity must come to the fore during a scrum. The focus and concentration--physical, mental, emotional--required to dominate in the scrum, particularly at elite levels, far surpasses that displayed by other players.



From your size and stats youd probably be in the back 8- the speedy power people. The ball handlers.

jed
12-11-2008, 07:46 PM
holy cow. sounds intense!

borracho
12-12-2008, 07:50 AM
rugby is something I've always wanted to get into...just have not made the time/effort.

What the hell is a scrum? :D

ZenMonkey
12-12-2008, 11:25 AM
rugby is something I've always wanted to get into...just have not made the time/effort.

What the hell is a scrum? :D


Scrummage:
gjzhGqVvoo4


Just a plain good video

ku0ARWk3M6E
KdiEcSdIqbs



This is a Haka (war chant/dance)
Generally teams with any polynesian heritage perform one to draw up ancient spirits for power. Our team has done this one below, the most popular haka: Ka Mate, among others

tdMCAV6Yd0Y
qBQyxjP6hK8&NR
cnQEvhHDsuM
56Hb632BCCw

Here are two "against each other"
7wAx4niclRo


This is the one we usually do- although thats not our team of course
1HHi-ntT4ZA


Anyway, its a very emotional sport.



Todays WO:

Working Sets:

Conv DL to 1RM
475

Power Cleans
135, 175, nothing really special.

Front Squat to 3RM
205x3
195x3
185x3

thats about it. I was dead tired from a hard final this morning that kicked my ass, still quite sore from Wednesdays pulling, and sleep problems last night. I had little motivation. Thats alright though, Im seeing my coach tomorrow and beginning a new split on Monday.

Gable
12-12-2008, 12:07 PM
Kickass pulling dude.. keep it up.

Jorge Sanchez
12-12-2008, 12:23 PM
Awesome pull, dude. 475 is some heavy ****.

Donnajo
12-12-2008, 12:28 PM
Hmmm........will this Haka produce power for powerlifting?:) Cool Vids!

Nice pull also!

-JM-
12-13-2008, 07:25 AM
Great DL Zen! Just like that.

Nice vids. The All Blacks have just finished a UK & Ireland tour.......they didnt lose.

Patz
12-13-2008, 02:54 PM
475..very nice.


F some rugby. That hurtz.

jed
12-13-2008, 06:13 PM
wow dude 475, sick.

and i changed my mind. i dont want to play rugby anymore.

ZenMonkey
12-14-2008, 11:06 AM
Kickass pulling dude.. keep it up.

Thanks buddy, I went from there to 500 but the weight didnt budge.


Awesome pull, dude. 475 is some heavy ****.

Thanks man! Itll be a while before I pull conventional again. Not a bad place to stop


Hmmm........will this Haka produce power for powerlifting?:) Cool Vids!

Nice pull also!

It will produce power within yourself. So, yes! you'd efinately get some looks! Thanks for stopping by!


Great DL Zen! Just like that.

Nice vids. The All Blacks have just finished a UK & Ireland tour.......they didnt lose.

Thanks! The All Blacks are fun to watch but after they lost Carl Haymen I was dissappointed. Do you follow rugby?


475..very nice.


F some rugby. That hurtz.
Thanks!
Yea, I dont play anymore... to many injuries. Sprained wrist, ankle, seperated shoulder in 1/2 a season.


wow dude 475, sick.

and i changed my mind. i dont want to play rugby anymore.

Thanks man! I dont want to play anymore either.

ZenMonkey
12-14-2008, 11:17 AM
Alright, I think this is my new split. According to coach I need to focus most of my time on:

1. Squatting (pushing my knees forward, keeping a vertical back, getting HEAVY)
2. Recieving the weight in a low catch
3. The 2nd Pull
4. Hip mobility and flexion

Monday
Push Press** 3/2/1
Front Squat**5/3/1
Snatch Pull**3/2/1
Inc DB Press 5x5

Wednesday
Squat Clean**3/2/1
SLDL**5/3/1
OHP**5/3/1
BO Row 5x5

Friday
Hang Clean**3/2/1
Back Squat** 5/3/1
Clean DL**3/2/1
Pullup 5x5

Saturday
Snatch **3/2/1
CnJ **3/2/1
20 Rep Squat/3x10 Squats (week to week) - I added this in but it might change to 5x5 and heavy- coaches request
Decline Situps- varying rep ranges

Macro- 3 month cycle
Micro- 1 month cycle
Mini- 2 week cycle

**Week1- Work to designated max range then drop set @ 95% and 90%
**Week2-5xXRM @90% of XRM
Repeat Week 1 & 2 to complete micro cycle

Repeat Month for each of three rep ranges to complete macro cycle


+2 days of GPP - My coach actually would rather me lift than do GPP. I think I have really been benefitting from the GPP so Im not sure what Ill do.



-Anyway, it is a very similar setup than before and the transistion into it should go without hitch and be very smooth. Its again supposed to be a long split. This first 12 week cycle will turn into a continuous cycle with movement variation in accordance with current issues.


Oh, and I think Im starting UD2 this week.

Auburn
12-14-2008, 11:24 AM
+2 days of GPP - My coach actually would rather me lift than do GPP. I think I have really been benefitting from the GPP so Im not sure what Ill do.

The majority of weightlifting coaches that I'm familiar with seem to have this same opinion. For some reason, they don't seem to think weightlifters really need to do conditioning work. I guess they think that higher level weightlifters are so taxed by the lifting that they don't need any more work, and maybe weightlifting itself provides a base conditioning level that is adequate for recovery.

ZenMonkey
12-14-2008, 11:30 AM
The majority of weightlifting coaches that I'm familiar with seem to have this same opinion. For some reason, they don't seem to think weightlifters really need to do conditioning work. I guess they think that higher level weightlifters are so taxed by the lifting that they don't need any more work, and maybe weightlifting itself provides a base conditioning level that is adequate for recovery.

Im sure you are completely right.

The GPP is mostly for me... life that is...
I like playing touch rugby, pick up BBall, trail running. I dont think Im at a level where it is really going to matter all that much either. I like being generally physically prepared. So im a little torn

ZenMonkey
12-15-2008, 08:45 AM
Yesterday's WO:

2 Rounds:

KB Swing - 10 per arm
Sledgehammer Chops - 10 per hand
Box Squat Long Jumps - 5
OH Squat Jumps w/ broom handle - 10

KB CNJ - 10 per arm
Sledgehammer Chops - 10 per hand
Box Squat Long Jumps - 5
OH Squat Jumps w/ broom handle- 10

KB Snatch - 10 per arm
Sledgehammer Chops - 10 per hand
Box Squat Long Jumps - 5
OH Squat Jumps w/ broom handle - 10

----End Circuit

15min SS Trail Running

Foam Rollings + Stretching
----------------------------------------------


Reall tough WO. Did it with my little bro who trains Crossfit and it really pushed me to go harder and faster. Hes in good shape.

Time to go eat then lift!

Jorge Sanchez
12-15-2008, 12:39 PM
Sweet GPP workout!! Have you ever tried a crossfit WOD?

ZenMonkey
12-15-2008, 02:07 PM
Sweet GPP workout!! Have you ever tried a crossfit WOD?


Thanks!
I have once at a local crossfit gym. I was in bad cardio shape and it kicked my ass. The tempo and intensity we were at yesterday was about similar to what I had experienced at Crossfit.

ZenMonkey
12-15-2008, 02:38 PM
Warm up: 3x10 plyo box jumps. Height-? few inches above knee. pretty easy, wasnt really going for height, mostly jump quality and minimizing floor time.

Working Sets:

PushPress to 3RM
175lbs x3
165 x3
155 x3

Front Squat to 5RM
195lbs x5
185 x5
175 x5

Snatch Pull to 3RM
120kg x3
110 x3
100 x3

Incline DB Press
Pair of 75s x5
80s x5
85s x5
85s x5
90s x3- could have done 4

15min SS Eliptical

Foam Rolling + Stretching

Notes:
I am now only wearing a belt when I am hitting 1RMs- 90% of 1RMs. Certain numbers have dropped a bit as a result such as Front Squats. All for the best I guess.

Also, I am really being careful with pulling form. I need to learn to resist DLing the weight. Gotta squat it up. I think I might change Fridays Clean DL to a clean pull.


Good WO.

borracho
12-15-2008, 02:47 PM
Nice upper body workout dude...the push presses and incline are lookin damn good!

ZenMonkey
12-15-2008, 03:02 PM
Nice upper body workout dude...the push presses and incline are lookin damn good!

Thanks man!! My delts are killing me right now.

-JM-
12-15-2008, 04:19 PM
Strong session man.

That puch press is whopper:)

Auburn
12-15-2008, 04:33 PM
Strong work, especially the dumbbell presses.

jed
12-15-2008, 04:37 PM
great workout today zen. those incline DB press are crazy... 90 lbs!!! whats your BB 1rm pr?

ZenMonkey
12-15-2008, 04:43 PM
Strong session man.

That puch press is whopper:)

Thanks man... I wish it was much much better though- I just have weak delts


Strong work, especially the dumbbell presses.

Thank buddy! I had a good deal of wasted energy trying to get the 90s up earlier in the ramping- they didnt go up until I was good an warmed up for the pressing.


great workout today zen. those incline DB press are crazy... 90 lbs!!! whats your BB 1rm pr?

Thanks mate! I dont know my BB max. I never do it, just OH BB pressing.

Patz
12-15-2008, 07:32 PM
Firstly...are you in the US, or not in the US? You use both lbs and kg.



Secondly. How did you find this coach? What's he charge? I'd love to find someone around here who could just TEACH me good form on everything. There was a guy who worked out of my old gym, and I left my ****ing number three times and he never called back. Yet, he was cheesin' in the newspaper for coaching a 75 year old lady to a 185lb competition deadlift.

I hate people.

ZenMonkey
12-15-2008, 07:49 PM
Firstly...are you in the US, or not in the US? You use both lbs and kg.



Secondly. How did you find this coach? What's he charge? I'd love to find someone around here who could just TEACH me good form on everything. There was a guy who worked out of my old gym, and I left my ****ing number three times and he never called back. Yet, he was cheesin' in the newspaper for coaching a 75 year old lady to a 185lb competition deadlift.

I hate people.

Im in the US. The lifting platform in the gym uses bumper plates in kilos and the racks use lb plates.

I spoke to Mark Rippetoe through USA weightlifting and he directed me to my coach. You should also have luck inquiring with your local Crossfit gym.

Auburn
12-15-2008, 08:13 PM
mrelwooddowd, here is the list of the weightlifting clubs registered with the USAW:

http://weightlifting.teamusa.org/assets/documents/attached_file/filename/4976/Current_clubs_as_of_11-24-08_a.xls

These are just the clubs. I'm not sure if the USAW has a list of coaches and locations anywhere.

Patz
12-15-2008, 08:51 PM
Im in the US. The lifting platform in the gym uses bumper plates in kilos and the racks use lb plates.

I spoke to Mark Rippetoe through USA weightlifting and he directed me to my coach. You should also have luck inquiring with your local Crossfit gym.

Unfortunately, we don't have one nearby. I'll check some of the cities in OH and KY (they're both just across the river). The only club reasonably close to me WV that I know of is in Charleston, and they literally just opened their doors a few months ago.

Thanks, though. I'll see if Ashland, KY has one or something. People are pretty fat around here, so my chances are "slim." Ha..that was funny!

ZenMonkey
12-15-2008, 10:30 PM
Unfortunately, we don't have one nearby. I'll check some of the cities in OH and KY (they're both just across the river). The only club reasonably close to me WV that I know of is in Charleston, and they literally just opened their doors a few months ago.

Thanks, though. I'll see if Ashland, KY has one or something. People are pretty fat around here, so my chances are "slim." Ha..that was funny!

haha.. Zing!

Jorge Sanchez
12-16-2008, 06:43 AM
Awesome session. Good to see you're keeping up the hard work.

ZenMonkey
12-16-2008, 02:40 PM
2 Rounds:

10 KB Swings w/ each hand
10 Box Squat High Jumps
10 Axe Chops w/ each hand

10 KB CnJ w/ each hand
10 Box Squat High Jumps
10 Axe Chops w/ each hand

10 KB Snatch w/ each hand
10 Box Squat High Jumps
10 Axe Chops w/ each hand
--------------End

10mins SS trail running in the snow... fun!

Foam Rolling+ Stretching

Gable
12-16-2008, 02:54 PM
Awesome conditioning work dude..

Snow.. haha.. aint seen that in a LONNNNNG time..

ZenMonkey
12-16-2008, 03:28 PM
Awesome conditioning work dude..

Snow.. haha.. aint seen that in a LONNNNNG time..

Thanks man!

Auburn
12-16-2008, 04:02 PM
Running in the snow? That must mean the Russians are coming back.

http://www.youtube.com/watch?v=IDko7Utfqdg

I can't get the stupid Rocky video to embed. I suck at the internet.

jed
12-16-2008, 04:22 PM
Running in the snow? That must mean the Russians are coming back.

i knew what you were talking about right away lol!