S2B plus, making a better Buk

[cappuccino]

year, happy new!!

[img]/images/graemlins/laugh.gif[/img] [img]/images/graemlins/laugh.gif[/img]

many more years of big oh squats [img]/images/graemlins/laugh.gif[/img]

[Buk]

Squats are still a high priority, but I am going to add in a lot more olympic lifting for the next few weeks. I am also going to be doing what looks a lot more like a typical routine fow a while. I will be getting some Crossfit workouts in, but they are secondary for a while.

Thanks for the new year's wishes guys. This community is great!

[Buk]

Monday, January 2, 2006
Weight: 196

-Snatch
115(50Kg)x3
137(60Kg)x3
159(70Kg)xF+F+1+1+1+1+1+F+1

-Overhead Squat
159(70Kg)x4+5
181(80Kg)x3+3

-GHR
5+5+5

-Jump to box
36"x5+5+5

Almost like a real routine there. Snatch felt just a little off today, but I eventually got in some good lifts with a decent weight. Reps on the overhead squat were tough, was attempting more more reps each set. With a 236 max, 181 should go up for lots of reps; but overhead squats are hard, and I don't think I could have gotten my max single today anyway. GHRs were natural glute-ham raises done on a lat tower, a few unassisted; but most had a very slight pushoff with my hands. The 'jump to box' are just standing jumps onto a box of the specified height.

[BamaDave]

Buk, I don't understand why you didn't do the snatch, jump onto the box, and then overhead squat on the box before returning to the floor??

Will you be shooting any video of your Oly lifts?? I'm always looking for additional video/photos that show good form on those exercises.

[kuri]

Well, I wouldn't call it good form but I just posted videos of me snatching & front squatting on my log.

Feel free to watch and critique them guys, I could really use the help!

[Kaiser]

Dang Buk... that just looks, well.... dangerous! [img]/images/graemlins/laugh.gif[/img]

[Buk]

Actually Dave, I might do that soon. I have seen recomendation to jump to a box while snatching to help train yourself to finish the pull, which seems to be my current problem. I may give it a try.

I will likely take some videos, but I would not expect perfect form. Doing them, and doing them just right in the eyes of an olympic coach are very different tasks. I will try to identify my faults, and get help in doing so, so at least they may be educational if not a display of ideal form.

Kuri, I did see your videos, and will try to get some time to give them close inspection tonight.

Signed
Craig "Danger" Bucher

[Buk]

Tuesday, January 3, 2006
Weight: 196

-Clean
115(50Kg)x3
159(70Kg)x3
203(90Kg)x1+1+1+1+1+F+1+1

-Military Press
115(50Kg)x5+5+5+4

-Bentover Row
115(50Kg)x8
137(60Kg)x6
159(70Kg)x5+8

-Dips
BWx5
BW+[35lbs]x5+5+5+5

Went a little conservative on the loads today, but I do like this workout. Cleans felt pretty good, except the one where I fell over backwards. Strict press are so hard. Rows were nothing impressive, but I think I can crank up the weight on them a little. The dips were a struggle. I think for now I am going to work up to 4x8 on most exercises before upping the load, then take larger than normal jumps in weight that will push me back to a low rep range to build back up from. After this workout I did lots of work on tuck front lever and tuck planche. Progression article here. I am good at the frog stand, but can't even get up in a tuck planche. The tuck front lever I can hold for a few seconds, but I am not sure how parallel my back is to the ground.

[Buk]

Tuesday, January 3, 2006
-wo 2

similar to Dos's "Power Burnout" reduced(rounds and reps per round)
2 rounds of 10-8-6-4-2 reps for time of
-Plyo Push-ups(touching ears)
-Tuck Jumps(hands on hips)
Rest 2 minutes between rounds.

11:45 total
3:42, (2:00 rest), 6:03
Went at this with a reduced volume and a moderate intensity, knowing my plyo push-ups wouldn't keep up. If my hands didn't touch my ears, or I couldn't catch myself before I crashed into the ground(both happened only a few times), the rep didn't count. Tuck jumps remaind fairly strong throughout. This was tough; 3 rounds of 55 reps each, each round seems very far off for maintaining a decent pace.

[kuri]

An incredible amount of work in one day.

I can't hold a tuck planche either, though I can do the frog stands for more than 30 seconds. The planche just seems impossible at this point.

[hard_rox]

Impressive loads, Craig. You are one dangerous dude. [img]/images/graemlins/tongue.gif[/img]

We must be on the same wavelength because I just printed out a gymnastics routine for paralettes including the tuck planche, straddle press, etc. I found it at American-gymnast (under 'In the Gym'). You have to register to get access but that's were false gmail addresses come in handy. [img]/images/graemlins/wink.gif[/img] I'll probably build some parelettes this weekend.

[Buk]

Nice web site Greg. I might give that workout a go once and a while too. I can hold a frog stand pretty solid, but agree that the planche seems impossible. The planche LOOKS easier on parelettes then the ground, but I need to build some and try it to be sure. I like the tuck front lever, but I can only hope improvement comes at a noticable rate to keep me excited. What I am super excited about are my new rings which should show up in a few weeks.

[Buk]

Wednesday, January 4, 2006

Run and Walk with a friend 3.42 miles

50:58 total
The time includes a 5 or 10 minute stop to chat with another friend we saw along the way. It was a great day outside today, and I was going to go for a lengthy run, but thought it would be just as good to get out with a buddy of mine. We walked over half of the distance, but it was still a good use of time. You will see more intensity in tomorrows workout. And probably a lot of unreported planch and front leaver pratice tonight.

[kuri]

The other day at the beach I saw a woman doing split front lever pullups with good form.

Man, so much work to do!

[Buk]

The other day at the beach...

I am so jealous, even before the talk of women doing front lever pull-ups. So much to do indeed, but we will get there.

[Buk]

Thursday, January 5, 2006
Weight: 199

-Snatch
115(50Kg)x3
137(60Kg)x1F+2
159(70Kg)xF+1+1+1+1+F+F+F

-Overhead Squat
159(70Kg)x3+4+5

-Squat
185x6
215x6
225x6+6

-Parallel Squat
225x3
275x2F

-Front Squat
155x5
165x5
175x5+5

-Good Morning
135x8
155x5+8+8

-Jump to box
36"x5+5+5

Not real happy with my snatch as of late. I keep leaving it out in front. I think that the planch and leaver pratice my be having a bit of an effect, and if that is the case, that is ok because I think the adjustments to that pratice will come quickly. But I am definitely going to get some more work on the Burgner complexes in to help reinforce the correct pulling technique. Overhead squats were just done to test my shoulders, and they did seem a bit fatigued. Today was a fairly light day on the squats, but I decided to add in some paralle squats to do something with some actual weight on the bar. I think I could have gotten the 3rd rep at 275 if I really went after it. I haven't done good mornings in what seems like forever, but they felt good and I like the stretch they give my hamstrings. The jump to box was as typical.

[kuri]

Watching my video prolly wrecked your snatch form [img]/images/graemlins/tongue.gif[/img]

That's a good amount of lower body work...scratch that. It's ALOT of work! 6x6 & then 5x5. Is this volume part of the Hatch progression?

What happened to your shoulders that left them so fatigued?

[Buk]

Watching my video prolly wrecked your snatch form [img]/images/graemlins/tongue.gif[/img]

That is the conclusion that I came to also. I think I am just a little out of pratice, plus over thinking it, plus just not finishing the pull.

I did not do a 6x6 or a 5x5. The "+" just represents another set at the same weight, "225x6+6" is 2 sets of 6 reps at a weight of 225 pounds. But it still felt like a lot of work: 11 sets of snatches(mostly singles), 13 sets of squat variations, 4 sets GM, and 3 sets of jumps. Only the squat and front squat loads and volumes come from the Hatch program, it is 4 or 5 sets of each. The rest of the stuff I just make up and do, but I will stucture it a little better over the next few weeks.

I think my shoulders might just be a little overworked from doing lots of planch and lever pratice. The front lever is getting better every day, but the planch is still beyond me to even get into position.