S2B plus, making a better Buk

[Buk]

Monday, January 30, 2006
Weight: 195
-wo 2

5 rounds for max reps:
-Bench Press 185lbs
-Pull-ups

Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Total
Bench Press	9	7	6	5	5	32
October 30	8	5	6	4	5	28
September 20	7	6	5	5	5	28
July 11	3	4	3	1	2	13
Pull-up	14	12	9	8	8	51
October 30	13	11	10	9	9	52
September 20	12	10	10	9	9	50
July 11	7	7	6	5	4	29

Not a whole lot to say for my bench and pull-ups other than trying to make excuese: and mine today is, "That run this afternoon must have taken something out of me." My hamstrings started to cramp on a few of the last bench reps, and I had to use a box to reach the pull-up bar for the last 2 sets because my calves would cramp up in the time it took me to get a grip while reaching up for the bar from the ground. My strength dropped of quickly, but I had a huge pump in my forearms, much more than I usually get. Hopefully my new rings will get here soon and I can start working ring dips and do away with the bench press for a while, I am so weak at that exercies. Not that my ring dips will be any better, but they will be different. I obviously haven't been doing enough pull-ups lately.

[BamaDave]

Looks like a good strategy on the 9-miler. That's very much like the "Gallowalking" concept that some people use for marathon training or even running the marathon... I think it's run 4-5 minutes, walk one minute, etc.

[Buk]

I knew the 5 to 1, run to walk stradegy was fairly popular; I put a slight twist on it and think it worked out real well. With my method I can force a certain pace though even with variable run speeds. By having my walking time based on my total distance covered so far. If I get too far ahead, I walk more; too far behind, walk less. Because my low volume of running, I will probably have to employ this stradegy at the Mercedes, at least in part. And if I am going to resort to it, it is probably best to start from the begining to keep an even pace throughout the race, or negative split it if I am feeling good.

[Buk]

Tuesday, January 31, 2006
Weight: 195

-Snatch
93(40Kg)x3
115(50Kg)x3
137(60Kg)x2+2
148(65Kg)x1+1+F+1
159(70Kg)x1+1+1
170(75Kg)x1+F+F

Didn't have time for anything else at the moment, but this wasn't a bad performance. 2 lifts were a little out of control though, one successful lift at 70Kg and one failed lift at 75Kg had me off of the platform. I wold have liked to hit more than one at 75Kg but I started rushing things pluss I don't think I am fully recovered from yesterdays run. Hope to get more workout in later.

[kuri]

Did your hip or legs bother you at all on the snatches?

Is the weight getting out in front of you?

And you shouldn't fret about yesterday because obviously your numbers are up, especially on the bench. We may both suck at it but at least there is progress.

[hard_rox]

Don't be too hard on yourself, Craig. You're making steady improvements on the bench and pullups. Great snatch numbers too.

[Buk]

I had to go back and reread what I wrote. I wasn't really trying to be down, just wasn't super excited, I would like to be further along from where I was in October on these two exercises; but since they haven't been much of a priority I can understand the slow progress. I do need to get a after the pull-ups a bit more, and I think the rings will help with the pressing.

The missed snatches I usually leave out in front of me. This caused me to run forward off of the platform twice last workout, caught one of them, dropped the other; glad the gym wasn't crowded. All of my other snatches were solid and under control though. I don't really get any pain when working out, squatting, or running, it is only a get started moving kind of thing. But it is getting better day by day, may just be a memory in a few more days. I am wondering if GHRs or rev-hypers had an effect, so I am going to be a bit cautious with them and then test both of them out. I hope it isn't the GHRs, I just got real good at them.

[Buk]

Tuesday, January 31, 2006
-wo2

-Overhead Squat
115(50Kg)x5
159(70Kg)x3
181(80Kg)x3
203(90Kg)x2+2
225(100Kg)x1
247(110Kg)x1
203(90Kg)x3+1F

Overhead squats have felt heavy the last few weeks. I usually do a rep or 2 each time I change the load for snatches. So I decided to replace my scheduled squats(was a light day) with max effort overheads. And my conclusion is that this is just an exercise I really have to be focused on, plus multiple reps are very hard. A typical one rep max calculator gives me 90Kg for 7 or 8 reps, but 3 is the most I have ever gotten. But that is using my brand new PR of 247 pounds for a single. I think I am going to start working on the overhead squat for reps, but I am pretty happy about getting a single at 247 - and it was deep, with good posture and heels down.

[BamaDave]

Floored, as always, by your OH Squats!

[kuri]

ho0OLY shit man. Great work.

You have found your calling in life

[Buk]

Thanks guys, I gotta try to stay ahead of the pack in something; and I know it isn't going to be running or push-ups with you two around, at least not for a while.

[Buk]

Thursday, February 2, 2006
Weight: 198

-Split Jerk
115(50Kg)x6
159(70Kg)x4
181(80Kg)x4
203(90Kg)x2
225(100Kg)x2
247(110Kg)x1+1
269(120Kg)xF
203(90Kg)x2
247(110Kg)xF+F

A1
-Pull-ups
10+10+(9+1)

A2
-Dips
10+10+10

269 would have felt so awesome to put overhead, but not today. I have hit a 247 pound split jerk before. To go heavier, I think I just need to get more comfortable with that kind of weight on my shoulders and over my head. I also need to evaluate my jerk and see if it shouldn't be a bit higher than my behind the head snatch grip push press/jerk, which I did at 247 the other day to get into position for my overhead squat. Just supersetted some pull-ups and dips for my upper body work and knocked them out quickly.

[kuri]

Again, great work Craig.

I know what you mean by having to get comfortable. The mental aspect of overhead lifts has been messing with me lately. Somehow progressing on that front is harder than the physical aspect. Any advice?

If you could get 247 up from behind your head than I would think you are capable of putting up a bigger load with your split jerk.

[Buk]

Thanks Kuri, hopefully I will be able to knock down more weight next time. I don't think I have any good advice about the mental aspect of overhead lifting. I think about getting crushed or dropping the bar on my lunged leg and snapping it in half about every time. Realistically I know that it isn't going to happen though. I have failed on plenty an attempt while olympic lifting, but never come close to injuring myself. The failure points of the lift make avoiding damage naturally part of the failed attempt.

I think I need more comfort with the load on my shoulders and in my hands overhead, not mentally but mechanically. When I step back with 250 pounds in the rack position, I would be much better off if it didn't "feel" heavy. I think that requires walkouts with heavier weights. I have been doing these a little, but need to make sure that I keep them up.

[Buk]

Thursday, February 2, 2006
-wo2

Run 3.11 miles

24:24[7:52]
Half Mile paces: 7:47, 7:38, 7:42, 7:50, 8:48, 7:38, 6:47(last 0.11)
Decent run on a very nice day. I did just a bit of walking during my 5th 1/2 mile. I don't think I walked very long, and a minute of fast walking should cost me less than 25 seconds. I don't think I walked even that long so my pace must have slowed quite a bit. Unless I walked more than I realized(would have had to be over 2 minutes to cut my pace back a minute), the walk break must have paid off for the home stretch.

[hard_rox]

Awesome numbers, Craig. Very inspiring.

How do you get the weights into the starting position for the overhead squats? Is it racked at shoulder height? Clean it? Snatch it? I haven't done OH squats with a weight I can't snatch, so i'm kinda curious how you big strong guys start. [img]/images/graemlins/wink.gif[/img]

[Buk]

I can't clean or snatch what I can overhead squat, so I have to start with it on my back. I walk out and then give it a behind the neck snatch grip push press/jerk. This may actually be my limiting factor for the overhead squat, on the heavy one, it is sometimes the hardest part of the lift. Having bumpers and a platform is almost a must for the failed attempts. This video from back in December shows the process. I have upped the weight a bit since that video, and also stopped my hip from twisting around when I get deep causing me to rise up on my toes. Which reminds me, there was also a time in mid December when my hip was acting up.

[Buk]

Friday, February 3, 2006
Weight: 198

-Power Snatch from the Floor
115(50Kg)x5

-Deadlift
225x5
275x3
315x2
365x1
405xF+1+1+1

The power snatches felt heavy and slow, so I just abandoned any snatch work for the day. I think I am making decent progress, and I didn't want to screw it up training slow or slightly "off." The feel of the snatches almost made me think that today wasn't the best day to go heavy on deadlifts, but what the heck. I haven't deadlifted in a long time, and 225 felt a lot heavier than I was expecting - some of the Crossfit routines have had me doing that for 45 reps in a 10 minute workout. Then things got smoother. My first attempt at 405 was real close, but my grip couldn't hang on. I was basically all the way up, but my left hand was just holding on with my fingertips before it crashed to the ground; just shy of what I thought should count. The next 3 singles I really focused on my grip, and nailed the lift with the ability to hold lockout for a long time. My form isn't great on heavy deadlifts, I think there is probably too much rounding going on in my back. Before I go heavy again, I am going to lighten up and try to really reinforce better form.