S2B plus, making a better Buk

[Buk]

Friday, January 13, 2005
Weight: 202

-Hang Power Snatch
93(40Kg)xLots
115(50Kg)xLots
137(60Kg)xFew

-Snatch Pull
137(60Kg)x3
159(70Kg)x3+3
181(80Kg)x3+3+3

-Squat
215x5
225x5+5+5

-1/4 Squat
275x3
325x3+2

-Front Squat
155x5
165x5
175x5
185x5

-Good Morning
135x8
155x8
175x8

Started this workout with a ton of snatch work(inspection and instruction coming from two very talented female olympic lifters that I have mentiond in my log before). I think all of that took a toll on me. Hang snatching 60Kg and Snatch Pulling 80Kg felt heavy. Too wore out to do any drop snatches. Things technique wise did start to feel a little better though. Squats felt good, and I decided to start doing some occasional 1/4 squats to get some heavier loads on my back. The last set of 2 at 325lbs was VERY close to parallel, and that is a lot of weight for me. The GMs provide quite a stretch for my hammies, because their flexability is awful.

[Buk]

Monday, January 16, 2005

-Hang Power Snatch
93(40Kg)x3+3
115(50Kg)x3+3+3
137(60Kg)x3+3+3

-Squat
195x5
225x5
235x4
255x3
275x2
295xF

-Rack Walkouts
315
365
405
405

-Front Squats
165x5
185x5
205x5
215x5

I was in a bit of a time crunch so I had to hustle through this one. Snatch work felt okay. Squats were good, but I didn't give myself much recovery before going for the failed 295. Rack walkouts involved unracking the bar, stepping back, then doing some very dynamic 1/8 squats followed by a few slow, slightly deeper 1/4 squats, and then one controlled negative down to the pins below parallel on the last set at 405. I like getting some heavier weight on my back, even if I am not squatting it - just preparing for the future.

[Buk]

Tuesday, January 17, 2005
Weight: 199

-Clean
115(50Kg)x3
137(60Kg)x3
159(70Kg)x3
181(80Kg)x2+1
203(90Kg)x1+1+1
225(100Kg)x1+1+1

-Bench
185x5
195x4+3+2

I felt like my form for the cleans was pretty good today. First time I have ever felt better about my cleans than my snatches. 225 was hard, but I got 3 out of 3 and felt good about that. Bench didn't seem to be any better than when it followed heavy jerks the other other day. When my rings get here I am going to give up on the bench for a while and just work ring strength instead.

[Buk]

Friday, January 20, 2005
Weigth: 196

-Overhead Squat
115(50Kg)x5
137(60Kg)x5
159(70Kg)x5
181(80Kg)x3+1+3
203(90Kg)x1+1+2+1

-Drop Snatch
115(50Kg)x3
137(60Kg)x3
159(70Kg)x2+2F+1F

-Squat
195x4
215x4
225x4
235x4

GHR
5+5+5+5

I didn't feel as strong on the overhead squat as I did last time I maxed out. I was hoping to do sets of 3 at 90Kg. For me, overhead squats are the hardest exercise to do for reps. Drop snatches are where you start with the bar on your shoulders and a wide handed grip, then you give the bar a slight bounce and drop into a deep overhead squat position and recover as if you had done a snatch. Ideally you don't have to give the bar any bounce before you drop, you just go down so fast you catch it before it falls to far to catch; I give a slight bounce on heavy drop snatches, but try to keep it very small. I thought about skipping my planned Hatch squat progression all together because of the weight involved with the overhead squats, but decided to hit the squats and forget the front squats for the day. All but the first GHR were done unassisted and with either chest or chin to a bench the same height as my knees. I might have gotten a slight bounce off of my chest, but my hands were kept on my hips. The chin ones were where I couldn't quite get deep enough but I could drop my chin down far enough to make contact. I just now tried a few with my feet under a desk, and couldn't come close. I think doing the right things before hand might make these easier to engage.

[Buk]

Sunday, January 22, 2006
Weight: 195

5 rounds for time:
-Shoulder Press 93lbs, 5 reps
-Push Press 93lbs, 10 reps
-Split Jerk 93lbs, 15 reps

14:48(1:11 improvement from 35 days previous)
1:22(0:03), 3:04(-0:06), 3:26(0:13), 3:06(0:38), 3:50(0:23)

-Pull-ups
13+10+8

I did the same overhead pressing workout December 18(35 days ago). This combo really fries my shoulders, the shoulder presses in just the second round are already so hard. I made some decent improvement, but a lot of that may have come from repping through the jerks a little faster. I should have brought rounds 2 and 3 down- but that is where I left the most room for improvement next time. Threw in the pull-ups at the end just to hit my back with something, and actually pulled out a few more reps that I thought I would.

[nyguy]

Buk, when you say Shoulder Press 93lbs, 5 reps, is it each hand? Either way that's a lot, good job.

[Buk]

[ QUOTE ]
Buk, when you say Shoulder Press 93lbs, 5 reps, is it each hand?

[/ QUOTE ]
No, absoutley not. I have a single 93lb barbell that I use for the entire workout. The shoulder presses are strict standing presses with no leg drive or hip snap or leaning back. 93 pounds is plenty; in the last round, the 5 reps came in mini-sets of: 2, 2, and 1. The shoulder fatigue that this workout causes is unimaginable.

[Buk]

Monday January 23, 2006
Weight: 196

-Hang Power Snatch
93(40Kg)x5
115(50Kg)x3+3
137(60Kg)x2+3+3+3
148(65Kg)x2+2

-Snatch Pulls
159(70Kg)x3
181(80Kg)x3+3
203(90Kg)x3+3

-Squat
185x5
205x5
215x5
225x5

A1
-Front Squats
155x5
165x5+5+5

A2
-Rev Hyper
70x8
120x6+6+6

Felt pretty good on todays lifts. I hope that leaving the full snatch from the floor alone for a while in favor of hang snatches, pulls, and drop snatches is going to pay off in a few weeks, but that remains to be seen. It is really cool that Paula and Doreen are at my gym what seems to be all of the time and are very friendly and helpful. It is so much more constructive to have a knowledgable person to ask quick questions to and for them to have to ability to say something like, "you are doing X, try to do something a little more like Y," while demonstarting what they are seeing and what they are suggesting. A few second excahnge can provide tons of benifit. Today they helped me realize how pulls are actually supposed to be done. Not that I am a master at them or anything now, but I am better than I was yesterday for sure, as much due to concept as technique. The squats felt pretty heavy, even though it was a bit lighter than I have been doing, this is an unload week on the Hatch program, and I guess it is well timed. I realized on Friday that sometimes I "grind" out squats even when I have the strength to power through them, and I did push throught the concentric portion with conviction today. I supersetted the front squats with rev-hypers, which I do fairly dynamically. Another great lift I haven't done in quite a while. I ended the workout demonstarting a few GHRs to Paula and Doreen on the lat tower, and did 3 really slow full range of motion reps with basically no bounce at the bottom.

[kmwest]

[ QUOTE ]

Started this workout with a ton of snatch work(inspection and instruction coming from two very talented female olympic lifters that I have mentiond in my log before).

[/ QUOTE ]

So many joke openings there...

Good numbers. Your strength astounds me sometimes.

[cappuccino]

Wow, 3 GHRs with no push is awesome. Were they impressed?

[Buk]

[ QUOTE ]
[ QUOTE ]
Started this workout with a ton of snatch work(inspection and instruction coming from two very talented female olympic lifters that I have mentiond in my log before).

[/ QUOTE ]So many joke openings there...

[/ QUOTE ]I have gotten so use to the termonology, I don't even think about the possible interpretations anymore. But your comment made me laugh out loud. And thanks for the complements.

[ QUOTE ]
Wow, 3 GHRs with no push is awesome. Were they impressed?

[/ QUOTE ]Of course, aren't you [img]/images/graemlins/wink.gif[/img] If you read up a few posts, I did them as part of my workout last Friday, and got 19(in 4 sets) with no assistance(assisted on the first one before realizing I didn't need to). They were a little faster and had a little more bounce off of my chest, but were also all full or very near full range of motion natural GHR with my hands on my hips. I was completly excited about that. They were happy about the demonstration though because we don't have a GHR bench, and they hadn't seen that variation. When their coaches prescribe them, they usually sub something like leg curls, but aren't happy about that choice and now have a better option.

[Buk]

Monday, January 23, 2006
-wo 2

Row 2000m

7:46
500m lap times: 1:55, 1:54, 1:59, 1:58
Just had a few minutes so I ran by the gym and hopped on the C2 rower. The gym was very busy, but the single rower just needed a little dusting off and then it was ready to go. I would have given it a few more 500s, but I was already running late. The rower gives a great quick cardio workout.

[kuri]

Buk, I noticed your 225lb clean (full?) the other day.

What is your PR?

Noting your squat numbers I'd say your cleaning ability/tech is pretty damn good. I squat roughly in your neighborhood but max out at about 200 on cleans.

[Buk]

225 pounds may well be a PR Clean, they were pulled from the floor and caught in a full squat. They were tough, but I got 3 singles without fail and walked away happy. The 2 ratios that I have seen most often from olympic coaches puts the clean at 90% of 1RM front squat or at your front squat's 3RM(which some calculators put at 94% of 1RM). 225 is 87% of my last max effort front squat of 258, so I am close to that range. Guess that I am right to be focusing on squats and front squats.

What I am thinking right now is that I am going to do a few high volume intense weeks, then take a light week or two and test maxes for a lot of my lifts.

[Buk]

Tuesday, January 24, 2006
Weight: 198

"Helen"
3 rounds for time:
-Run 350 meters
-Dumbbell Swings 55 pounds, 21 reps
-Pull-ups, 12 reps

15:27 total(1:21[worse] than 39 days earlier)
4:14(-0:28), 5:37(-0:22), 5:36(-0:31)
4:37(-0:08) Run, 5:29(-0:07) Dumbbell Swing, 5:21(-1:06) Pull-ups
Run paces: 6:04(-0:49), 7:03(-0:14), 7:39(0:27)
Repeat of December 16. I went at this one with a moderate pace, but the intensity still felt very high. I was about 30 seconds slower per round than before, but just now realized that almost all of that time was in the pull-ups, which I did not kip on today. I don't feel bad about this time, because I had no intentions of setting any records from the start. My traps and triceps are killing me from the last two days' presses, snatch work, and rowing.

[Buk]

Tuesday, January 24, 2006
-wo 2

-Hang Power Clean
115(50Kg)x3
137(60Kg)x3
159(70Kg)x3
181(80Kg)x1+1+1+1+1+1+1
203(90Kg)xF+1+F+1
159(70Kg)x5+5+5

-Handstand Push-ups
8+6+6+5

-Pull-ups
10+10+7+6

Later in the day I felt like I might be able to get in another decent workout. I seemed to be lacking the umph to get a decent hang power clean at 90Kg, the 2 that I got were not great: I caught the first one very wide, and the second one very deep. But 90Kg is probably above what I should be getting with a max full clean around 100Kg. Handstand push-ups had a deep range of motion and felt good despite my triceps still being quite fatigued. Threw in some pull-ups to finish off my upper body day, but after the cleans and the pull-ups earlier, I drained quickly. I am glad I was able to get this workout done on Tuesday.

[Buk]

Wednesday, January 25, 2006

Run 2 miles

19:15 total
9:06, 10:14

Pull-up static holds at 90 degree elbow bend
6 holds at 15-20 seconds each

I was planning on getting some miles in at the little track in the gym(it is cold and very windy outside) today, but every step was excruciatingly painful. My hip has been hurting again the last few days, sometimes very painful. It usually just hurts when I get up from sitting or laying down, but subsides in five or ten minutes of limping around. I played volleyball today and was a little achy from my high volume lately, but nothing more than that. When I got to the gym today, I streched on the Precor stretch trainer, did a few Burgner warm-up complexes and overhead squats with the bar, got on the foam roller then started around the track. The first step hurt, my lower back cried every step of the way. I struggled through 2 miles then gave it up. Talked to Carl(a chiro and one of the stronger guys in the gym) while I tried to stretch and work it out some more. I was doing some mobility exercises, and hanging from the pull-up bar, which turned into static holds with a 90 degree elbow bend just for the heck of it. Current status is still questionable, but it has to be related to the hip pain; of which I have no clue the root.

I always hear others complain about their gym, mine must be the best in the world. When I was doing my static holds, there were 5 of us sharing 3 pieces of equipment: the military bench, a squat cage, and a platform; and all happily helping each other. There are some anoyances, like anywhere, but never much to complain about.