Conjugate Strength and Size Log

[GqArtguy]

Upper Body Day--2


1. Push Press: 125,135, 145, 155/5, 165, 175, 185/3

2. Overhead Squats: 95, 115, 125/5, 135, 145/3

3. Weighted Pullups: 35*8/3

4. Face Pulls: 140*3/8


Im shifting gears a bit since Im doing well aesthetically and regained my pre-injury strength, Im going to eventually start doing an o-lifting setup and hopefully take frequent vids if I get a digital camera for x-mas. I still have the strength goal of a 400lb pull that Id like to take of first, but Im shifting my pressing to more overhead movements and doing a few drills for o-lifting. I can attain my squat and jerk goals with o-lifting.

[GqArtguy]

HIIT

Rowing 20 min 8 sprints 20 sec each

Cardio is for the bunnies

[GqArtguy]

Day 5: Pull Dominant

1) Speed Pulls off blocks: 225x alot, 265 for a lot too

2) Front squat: 165, 175, 190, 200, 215/5

3) Snatch Grip Deads: 225*5/5

4) Reverse Hypers: 410*3/10


Not bad today. Focused on keeping the back arched and maintaining the same angle until the knees on all pulls.

I have a favorite song now in the gym, it goes like this:

Cause I'm T.N.T. I'm dynamite
T.N.T. and I'll win in the fight
T.N.T. I'm a power load
T.N.T. watch me explode!!!!!


I think its called TNT based on the chorus *shrugs* but eitherway I feel like such a badass when it comes on because its corny and pimp at the same time haha

[GqArtguy]

Forgot to post this yesterday


DAY 7 Upper Body

1. Jerks: 135, 150, 170, 185/2, 205/1,1

2. Split Jerk Supports: 275*3/3

3. T-bar Rows: 180*4/8

4. Overhead Squat: 95/3, 115/3, 3


It was a good day today, Ive been sick since saturday while also having finals (got done to today biggrin.gif ). So today wasnt overtly difficult as I felt like I need to ease into it.

Split jerk supports are cool and HARD! I figured that since I split jerk, I should do them this way. Well damn, I was fighting to keep that bar stable. Good stuff.

Rows were good, I didnt do abs today because Im probably doing legs tomorrow so I did some overhead squats. Ill be doing a lot more o-lifting when I get home this friday smile.gif

[GqArtguy]

Day 1: Squat Dominant

1. GM (high bar narrow stance): 135, 155, 175, 185, 190, 200/5

2. Front squats: 160, 185, 195, 215/5, 235/3

3. GHR: 3*5

Man today was teh gay. I thought Id be motivated, no no no. I just couldnt get into it and neither could my partner. Plus, I had this weird pain today: for some reason on my left lower leg leg at about 9oclock (angle not time) has this random tingling pain that shoots up about 2inches from midlength. I havent banged my shin or anything though I have taken a few hits to the knee by running into a stupid bench in the gym. Perhaps it was the overhead supports in the split position that caused it? Im not sure because I alternate legs. This started only today so who knows. Anyway it totally turned me off through the workout and was the reason why 235 felt heavier than it should have. [img]redface.gif[/img]

[DKing]

What is a split jerk support?

You think you are ever going to join an Oly lifting club or compete or is this just for fun?

Thats still some pretty good weight on the front squats, I suck at the movement. I could lift so much more if it wasn't so damn akward. Oh well, more practice I guess.

Danny

[GqArtguy]

Originally posted by DKing:
What is a split jerk support?

You think you are ever going to join an Oly lifting club or compete or is this just for fun?

Thats still some pretty good weight on the front squats, I suck at the movement. I could lift so much more if it wasn't so damn akward. Oh well, more practice I guess.

Danny

Jerk supports are kinda like rack lockouts only overhead. The goal is to be able to stabilize heavy weight overhead so that a regular jerking weight doesnt fail.

I do plan on joining a club but it will have to wait until next august because Im getting my MA here and 1) theres nothing close, 2) Im only here for a yr. So Ill wait until I transfer to a phD school where Ill be settled for 4-5 yrs.

Eh I could have had that 235 for 5, but I had leg issues today. I smoked 225 for 5, 235 was harder than it should have been. Like I said, the goal is a 315 front squat. I hope to hit that in a few training cycles.

[GqArtguy]

FRI

Warmup

Flip Cleans: bar*3/3
Drop Snatch (pause at the bottom): bar*3/4
Power snatch: 95*3/3

Workout

Snatch: 95*7/3

Clean and Jerk: 135/2, 155/2, 175/2, 185*7/1

Front Squat: 205, 225, 235, 250/3, 260/2

Today was awesome, but I didnt get any vids because although I had some new rechargeable batteries to pick up when my current batteries died, the former didnt come charged! WTF? blink.gif So I wasnt able to record any of the awesome progress today.

Today on the flip cleans and drop snatches, I started at about shoulder width and focused on spread my feet out during the catch. It was a nice feeling and made me drop much faster. During my actual lifts I was adjusting to popping the bar off my hips and dropping down to press. It was a great day and the snatches were much less painful on the forearms than usually. Ive yet to figure out how to catch the bar in such a way that gives me no pain. Ill have this figured out in the next few days.

The cleans were great, also utilized the spreading of my feet and the bar felt like it rolled onto my shoulders rather than crashing. Did I mention I hate push jerks? I couldnt stabilize the lockout despite dipping deeply during the catch. So I tried using the same heel thrust from the push jerk and splitting at the last minute. This was the crispiest jerk Ive ever felt. I will be doing this more in the future.

During the squats, it felt light when unracking up to 250. 260 was a mental lift because it is beyond my previous 1RM (250). I was a little scared and thus went down slower. I leaned foward a little bit during the last rep and lost it. I can conquer this weight as I get more familiar with it. 315 will fall soon.

[Just Jules]

Gq, what no face shot? c'mon, give a girl something to look at, i must say you got a nice ASS!!!!!!!!!!

[Rev]

I just read through this whole log, this is a cool log. It makes me wonder if my glutes and hams are firing properly...to tell you the truth I couldn't even tell you if they were or not, I don't know what it's supposed to feel like. Do you mentally think about bringing your glutes and hams into a pull or do you just pull and your body fires everything off by itself? I remember having to think about flexing my glutes to help push my hips under the weight which I don't really do that anymore. When I do concentrate on getting my posterior into a pull I can feel my whole posterior chain tighten down over the load and feel it contracting to get the weight up in the air, maybe that means I'm doing allright? The whole glute firing and hip flexibility thing is confusing to me even after reading articles about it. I performed a hip flexiblity test and scored average on it, my hamstrings scored VERY tight although. Cool log, bump!

[GqArtguy]

Originally posted by Rev:
I just read through this whole log, this is a cool log. It makes me wonder if my glutes and hams are firing properly...to tell you the truth I couldn't even tell you if they were or not, I don't know what it's supposed to feel like. Do you mentally think about bringing your glutes and hams into a pull or do you just pull and your body fires everything off by itself? I remember having to think about flexing my glutes to help push my hips under the weight which I don't really do that anymore. When I do concentrate on getting my posterior into a pull I can feel my whole posterior chain tighten down over the load and feel it contracting to get the weight up in the air, maybe that means I'm doing allright? The whole glute firing and hip flexibility thing is confusing to me even after reading articles about it. I performed a hip flexiblity test and scored average on it, my hamstrings scored VERY tight although. Cool log, bump!

*blows the dust off this log*

For the glute firing thing, I would suggest a few things so that you know their role in the squat. Do a lot of direct glute firing stuff like in Cressey's article. Totally fatigue them so that you theyre very weak. Now do a very slow squat (like 10sec down 10 sec up). You should feel how they support your body.

An example of the hip firing would be like this: locate the pectineous here . Now sit down in a chair and have your legs relaxed. Place your thumb on the pectineous, your thumb should be deep in the area where your upper body ends and lower body begins, think it as the crook of an "L." Anyway once youve done this on one leg, bring that leg up slightly, about an inch. You should feel that hip firing and actually push your thumb away. Thats hip flexion and it happens every time I squat.

Edit: You can do the same exercise with the sartorius . Get in the chair, put your thump on the edge of the pelvic bone and slide down the leg about 2-3 inches to touch it. Lift your leg in the same fashion, you should feel the same activation pushing your thumb away.