Mike's YNDTP program

[Christopher John]

Thanks for your input. I haven't had an issue with heels coming up so much as I want to try improving my positions - particularly receiving the snatch (if my damn wrist ever heals enough) and doing more upright back squats. Hit a wall progress-wise with laying the bar across my quads.

I've been revisiting the idea of adding lifts after seeing this post: Lifts for Good Shoe (How I Added Inserts to My Nikes) : weightlifting

[MBasic]

I wouldn't do the heel inserts, that go inside the shoe. It will lift your heel out of the molded heel cup for that awesome shoe. Carni did that, said it worked good.

That initial catch position might be improved slightly, but when you rise and the load gets heavy, or slightly out of balance, your hips will go back.

Depending how your hips are built, it's better to get your knees to go out and stay high, and let your ass drop. If your knees just shoot forward a ton, your ass doesn't really get all that low. Depends on the person .

I know the plates under heels thing is obvs for squats. But try that, you may notice that your bottom position may improve, but you may find the balance problem I spoke of earlier. That will be the same thing in the snatch or clean really....imo

I guess you could TRY the inserts, and then go from there if you like it.

What I did is found a pair of used Roms on Craigslist for cheap. And then Did the cobbler thing. So cheaper. I have a relatively new pair of Roms2 and a new pair of Antas I'm very apprehensive about modifying. I did a pair of shitty Powerlift2s 2 years ago. The guy fucked up and used some squushy shit. So those are junk.

I swear to God, my heel comes right as a accelerate out of the hole. Everything will be fine in the hole, balanced, heel flat....the I wonder if there's some weird thing like my gastroc (biarticular) is lifting it ...firing it, or being tugged on when the hamstring tense.

[MBasic]

6-28-2017 WED

-SNATCH-
. 105 2x3; 125x3; 145x3; 165x3; 185x3
. I stopped there, I could feelz my legs fatigue/doms
. its like it "set in" all of the sudden at 165.
. I had butt/abductor DOMS yesterday. Now a little quadz DOMS.
. the top set was still a little goofy, but better than the two on Monday.
. 185 is starting to seem, dare I say, easy
. still maybe soft elbow on one, and sort wobbly in the catch on 2nd and 3rd, but better.
. so I stopped rather than reinforce bad technique, having tired legs

-CONV.DEADLIFT-
. 135x5; 225x3; 315x2; 385x1 all hooked
. 415x1 hook; misloaded, supposed to be 425; left a 10 off one side; fuck; could feel it during, but finished the rep.
. 455 straps; fail; I stopped at 4", did not try too hard at all; maybe would've gone if total-grind cat-back-deadlift . . .
. wanted to test my deadlift, meh . . . for not training it ??? bleh, whatever
. according to this, my pulling strength has not got any stronger really (I did 440x1 a few months ago)

-CLEAN DL + CLEAN PULL-
. (1+2) x 10 emom @ 275#
. trying to stay over the bar longer, 1st rep (DL) is very deliberate shoulders-over-the-bar

-DIPS, BW-
. 15,15,13 @ 3 min interval (2:30 rest)

There was an incident at the dip station today that involved a female.
I tried to be as nice as possible. Then I got the fuck outta there

__________________________________________________ _________________________________

I forgot to add, as of Monday 6-26, I've decided to go Gluten Free . . . to experiment.
Try it for a month or two, see how it goes.
Mostly doing as a way to lose extra pudge. I'm too heavy.
So no wheat, flour . . . and mostly no grains. 4 days in.
I'll have to get my carbs from rice, potatoes, fruits, veggies . . .
Good bye sandwiches, toast, flour tortillas, etc....FUCK!
Most of the last two weeks, been around 219-220!
Today's weight was 218.5. Marking this as a starting benchmark.

There's some 'stuff' linking Gluten to low Test. I have to research more though.
Prob bull shit

[MBasic]

6-30-2017 FRI

-CLEAN & POWER JERK-
. 95 (3+2); 95(2+2); 135(2+2); 160(1+1); 185; 200
. 215 (1+1) x 12 singles
. first 215 felt heavy, then got used to it; could've done 100 of these, ez pz
. tried to first pull super slow towards end; trying to increase speed under; and get a bounce w/ the front squat . . .
. no success there; still look slow to me; I guess nothing to pull down against (pussy weight on bar)



-VERY TALL SNATCH HIGH PULL-
. teeny dip at start
. 95x5; 125x5; 150 3x5

-INCLINE SITUPS-
. 20;10;10

BW=217.6 after . . . mostly water prob; but really didn't get too sweaty today??
maybe lost some weight, I doubt it

[MBasic]

7-1-2017. SAT

At son's gym, so in kg:

-VERY TALL SNATCH/PULL UNDERS-
. 40*3; 50*3; 60*3; 70 4*3
. Lost balance on a couple of the 70's



-HBBS-
. 70*5; 90*5; 110 3*8 @3 min intervals...

For cooldown I did OHS 3*5 w/ bar

[MBasic]

7-2-2017. SUN

-CARDIO/ HIKING-

pack weighs about 32#
2:05 hours
Not as hot as last week
3-4 miles est....some steep climbs in middle
DOMS from yesterday's squats setting in right when done.
Picture is decieving, those rocks in background are huge cliffs way off in the distance...prob 200 feet high...



...here we are a little farther away...



....

[MBasic]

7-3-2017 MON.

-SNATCH- (5x3)
. this was one tired legs (hiking; still squats doms; etc)
. lbs: 100x3; 125x3; 150x3; 170x3
. 190x3: missed all there
. 190x3: 1,1,X
. 190x3: 1,X,X
. 190x3: 1,1,X
. 190x3: 1,1,1
. I could of kept going with these' decided to cut off just because time issues (work)
. the very first rep on ea set looked very clean; 4th set was best although missed 1;
. 190 was my absolute best max when I was TM'ing 2+ years ago and had HBS max of 360x1 / DL max 440x1 at 222+ BW

. if I woulda reverse pressed these; caught them on my thigh; and set them down all quiet like; no fucking way could do/try a triple



-POOSH PRESSIS- (5x3)
. 135x5; 160x3; 185x3;
. 210 2x3 . . . felt ez0ish so 215 3x3
. felt like I could even more



-LAT PULLDOWN THINGY- (4x10)
. 45+45+35+2 1/2 x 10,10,10,6 tired-fail at 3 min intervals

[MBasic]

7-4-2017 TUES -- REST DAY, nothing

7-5-2017 WED

-CONV.DEADLIFT-
. 135 2x5; 225 2x3; 315 2x2; 385x1; 415x1; 425x1 maybe had 10 more# left in me
. hooked all; as gay as it sounds 425x1 is a hook PR . . .

-CLEAN & PWR JERK-
. (2+2) 95; (2+2) 135; (1+1) 165; (1+1) 190; (1+) 210
. (1+1) 225 10 singles;
. first couple kinda sucked, felt heavy . . .by #4 they were getting easier; 10th felt easy.
. my lower quads actually start to pump up/fatigue feelz . . . but the clean recoveries got quicker and more upright as I went along.
. maybe i started to time the bounce out of the hole better or som'in

-DIPS, BW-
. 15,15,12,10 @ 3 min intervals

This was the last rep.
I thought to myself, "pull this as slow as you can stand to" . . . to work on pulling under/catch low.

[manveer]

Bro, you sent me a PM but your PM box is full.

To answer: I still have them, size 10.5, use them for front squats only.

[MBasic]

Bro, you sent me a PM but your PM box is full.

To answer: I still have them, size 10.5, use them for front squats only.

If they are in good shape, I bet you could sell them for $200 . . . used and all . . . .just saying.
Put the money toward a Rogue sandbag, or a rolling chalk stand (Start layaway payments, maybe)

There's sorta of a nostalgic market for those shoes: WL'ers who have wore theirs out . . . and are stuck in their weird ways.
They like to have the same exact shoe with the gay ass wood heel . . . . kinda like the Asics magik shoes . . .but those (you have) haven't been made for a while.

And why in the world would you buy those when you were first starting off? were you doing Olympic lifts?
Seems weird for a powerlifter / general lifting enthusiast.