Workouts 10/10-10/15

October 11, 2011

MONDAY (AM)

Snatch: hit a nice 120.  Took a few drop sets.

Light Clean and jerk.

Band steps and GHRs.

Mobility.

MONDAY (PM)

Clean and jerk:  2 cleans, 1 jerk up to 120.  Clean and jerk 130.  Missed a 140 and took a few light sets.  My back was still pretty smoked from Saturday.

Squats:  Sets of 5 up to 160.  Felt kind of heavy but not too painful.

Pull ups and then got a FAT lat/bicep pump while listening to epic soundtrack music.

TUESDAY (PM)

power snatch and cleans:  100×4/130×1.

Press:  hit a nice 110 and took a few light sets.

finished up with a pretty standard BB complex.

Rack Mobility.

WEDNESDAY 

I actually had a pretty decent day in the gym for it being midweek.  Luckily, I caught a lot of it on tape.  Special guest Alex Lee came by for the second session along with my boss/bro/training partner Camilo.  (But I was running low on batteries, so we didn’t get to film any of his lifts.  My bad, bro.)

AM

Snatch:  Took it up to my heaviest set of 4 off the blocks.  I made it to 110 pretty easily.  But pooped out after the 2nd rep at 120.

Cleans:  Off the blocks.  Took it up to a heavy set of 3.  Made it to 140kg.  Then Sarah and I filmed some video of Mark Bell showing us how to box squat.  Hmm . . . Good thing I wore my Pacman shirt and short shorts that day.

PM

Alex Lee stopped by for a surprise visit.  He was a resident athlete at the OTC for a while.  His claim to fame is that he once snatched 150 off the blocks as a super.  But then he had to drop to a 94kg lifter and now he’s working his way back to getting stronger.  I think he would be a pretty solid 105 with a few extra kilos of yoke.

Snatch:  We decided to work up to a single off the ground but both of our backs were smoked, so we didn’t make it very heavy.  I think I made it to 115 and he made it to 110.  Then we decided to go down and work back up off the blocks.  I made it to 120 for a single and I think he got to 115.

Cleans off the blocks:  I knew I was good for more that morning so I at least wanted to make it to a single at 150.  I did.  But then I had a pretty awesome clark at 155.

Squats:  At this point I was mentally done,  But Alex insisted that we “get yoked, bro.”  So I managed to take it up to a single at 200.  Then The plan was to take a drop set of 10 at 150.  I went apeshit after the 10 reps and decided to hit a set of 20 which felt really awesome.  I haven’t done a set of 20 in years but I think the most I ever got to was 170kg.  Then the week after that, I made 16 reps at 180.  Anyways, maybe I’ll start doing it more often just to mix things up a little bit more.

Dips:  I did HELLA dips.

THURSDAY (PM)  

We broke up the monotony a bit and practiced snatches with no hook grip and without moving the feet (the feet start in the landing position).  I actually feel like these helped my positioning throughout the lift as it forced you to do everything right for the duration of the lift.  It really made me appreciate the simple things . . . like straps.  I worked up and down doing doubles.  The heaviest I could make was 100kg. for 2.

It was at this point that we should have stopped.  But we kept going.  I power cleaned real light.  Then we did snatch grip push presses up to like 160.  Then, like idiots we did heavy clean pulls off the blocks for sets of 4.

FRIDAY (AM)

This week was a pretty solid week of training for me.  I feel good about all the work I did and was excited about the possibility of putting up some big numbers this afternoon.  It didn’t happen.  But you know what?  I’m not even mad.  The positions were all there, my lifts felt solid, I was just fatigued.  And even despite that, I feel like my squats are coming back in a major way.

So this morning I snatched up to 130, took a few drop sets and then called it.  I clean and jerked up to 140, worked on my shoulders and then bounced, excited to train in the afternoon.

(PM)

I ended up only snatching 120 this afternoon.  But it felt great.  My hips are coming through really nicely and I’m landing solid.  I went up and down probably about 3 times and by the 5th or 6th crack at 130, I figured that I was just smoked.

Same story with clean and jerks.  I warmed up.  Everything felt good, but the heavy weights just weren’t there.

My squats felt really good as well.  I singled up to 220kg.  And then took a set of 10 at 170.  And honestly it was pretty easy.  I could’ve kept going but decided to quit while I was ahead.

I’ve gotta take some writing proficiency test tomorrow, so I don’t know if I’ll have a chance to train.  Pff!  Don’t they know I write in a blog??

SATURDAY (PM)

Squats:  Worked up to 180kg. doing sets of 5.  Felt pretty good for being on tired legs.

Bench press:  Sarah wants to start benching once a week so we decided to get yoked.  I didn’t follow any set or rep scheme.  I just benched, added weight and benched some more.

 

6 Responses to “Workouts 10/10-10/15”

  1. Gregor said

    What do you do in your standard BB complex?

    I am guessing stuff like cleans , front squats, jerks? maybe rows?
    What loads do you use for those?

  2. patrick stroup said

    there is only ONE barbell complex. The fuck this im going home Super Bear Complex. you can only use 135 for 5 sets of 5.

    Power clean > Front Squat > Push Press > OVERHEAD squat > Back Squat > BTN Push Press > overhead squat > RDL > Barbell Rows

    you can either do 5 reps each or run through that sequence 5 times each. Rest time is however long it takes you to not commit suicide and grab the bar again.

  3. […] Ben Claridad show an exercise that helps you keeping your knees out during the squat. […]

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