Mike's YNDTP program

[iamsmuts]

Interesting. There's something odd about straps though. When I think I'm dead, I can repeat a set with straps and it feels easier than before. It's not like the straps make my legs and back stronger. But it feels that way. . . . This makes me think that I should do more gripper work. . . .

Keep at it. I'm curious to see where this will go.

Basicfit sounds like a good idea.

[MBasic]

Interesting. There's something odd about straps though. When I think I'm dead, I can repeat a set with straps and it feels easier than before. It's not like the straps make my legs and back stronger. But it feels that way. . . . This makes me think that I should do more gripper work. . . .

well there is probably some CNS link there or something.
I heard people say to alway squeeze the bar as hard as possible, even while benching/pressing, etc. . . .that there is somekind of CNS recruitment spillover from one muscle to the other. But if you are spent, and can step down to straps and relax your grip, maybe thats better in that case.

As far as gripppers/grip strength, I don't do anything. That hook grip thing is magical once you get used to it.
Chins and rows I get some grip work there I guess. I notice I slip out of my grip on chins, last rep or two I'm down to fingers only.

Keep at it. I'm curious to see where this will go.

Basicfit sounds like a good idea.

meh, I used to do this before. If we want 5-6 min rest for ATP recharge, a 5x5 anything takes 25-30 minutes. So I do shit in between. Still zapps your energy some, even tho different muscle groups. But I'm probably still at 95% of what I could 5x5. I was doing Inclines and Chins, but last week my wrist started to pop of incline reps. I was like WTF!
So now I do just 'big' compound movement, and two bullshit things (Abs & Calves).
A long long time ago, when I first learned about the ATP/5 minute rest thing . . . I tried push/pull alot . . . like bench coupled with chest supported rows . . . or say Incline Press coupled with Lat.pull downs. Two exercises over 6 minutes is a lot more manageable, the fatigue isn't so bad. Its a real time saver.

Saturdays are still a BITCH tho, three legit full body movements in a row:
-Front squat static holds, 5 sets of 20 with heavy ass weight
-Sots snatch press, 5x5 (the worst part of this is power snatching into place to start)
-Fat man pullups, 5x 15-10
. . . .after five rounds of that (~30min), I'm breathing like a motherfucker. I feel wrecked. Buy yet, I can progress week to week.

I need to wear a HR monitor next time, for that part of the workout . . .

__________________________________________________ ___________________________

3-24-2017 FRI

NOTES:
Dude, last night sleep was, dare I say, good.
AM waking BW = 217.4
Knee has been fine lately.
I'm optimistic about my training lately.

[iamsmuts]

Hmmm. I feel like I need complete rest between sets of big lifts. But I haven't tried sneaking something in. . . . Right now I'm only doing one big lift a session. They are supposed to be followed by assistance work mainly in the 10-12 rep range with only 2 mins of rest. Those go real fast, so time isn't an issue. I can get 3 sets done in under 7 minutes. Two assistance exercises only adds about 13-14 minutes to the workout. But if I do 3 or 4, as is the program, I'd add another 25+ on top of the 25 or whatever to do the first lift. It starts to add up. I don't really like to lift for more than 45 minutes. An hour is my max for weights. . . .

Your Saturday sounds like a lot of work.

[MBasic]

3-25-2017. SAT

-PWR SNATCH-
.95 2*3; 125*3; 150 5*3
.Felt little slow , like getting nothing out of the 2nd pull

-PWR SNATCH FR BLKS-
. knee; 95*3; 115*3; 135*3; 145*3; 150 3*3



-FRONT SQUAT-
. 95 2*5; 145*5; 195*1; 225*5; 200*5

-LEG PRESS-
. Work up to 4 plates+35 3*8
. These are getting hard now

=CIRCUIT=
-Fsqt Static Hold: 255*20s; 305 3*20; 255*20
-Sots SN Press: 95*5; 105*5; 115*5; 115*2 fail; 95*8
-Fat Man Pullups: 5*20-15

[MBasic]

I honestly think no one has a grasp on the whole Lombards paradox hamstring thing is regards to the squat. Not Rip, Nickols, anyone....

My hamstrings are pretty sore...From doing leg presses and front squats....Makes no sense

[MBasic]

3-28-2017 TUES

-PUSH PRESS-
. 95 2x5; 135x3; 165x3; 185x1; 200x1; 212.5 4x5
. 215 next week shouldn't be a problem at all

-FRONT SQUAT-
. 95 2x5; 145x5; 195x1 ez; 230x5; 205x5

-LEG PRESS-
. 45 deg; feet low on push plate; max knee flexion
. 180x10; 270x8; 360x4; 450 3x8

=CIRCUIT THINGY=
- Chin Ups BW: 8,7,7,7,7
- Sit ups: max inclne:15,15,13; lower inc: 10,9
- Seated Calves: 5x 20-15 various weights
. 6min cycle; start new exercise every 2 min.

NOTES:
BW=216.2 after

Knee good

Sleep sorta shitty last two days

Legs seem to be getting stronger, hopefully found a good groove.
Like each day the effor tseemd to be the same, or even easier.
Several times before, the weights just seem heavier from workout to workout . . .
. . .like you are just titrating up and dealing with it, instead of actually adapting and getting stronger.

Front squats: apparently the balance is still fucked up, heels lift a little.
I feel the weight is balanced on my feet; I don't know if I'm running out of dorsi-flexion, and my heel is physically getting pulled up.
but I don't care, this is as good as its going to get for me. Hopefully moar weights and moar rep will mash it into place.



__________________________________________________ ____________________

MOAR BULLSHIT:

combing thru things .. . . I found this:Wake Up Call For USA Mens Weightlifting Team

Rip says Tatiana Kashirina has 'good technique' . . . but her snatch is of a low hip start variety . . . not super low, but definitely not high-hips-vertical-shin-bar-midfoot-start.



notice at the start how she shoves the bar forward.

Notice @ 0:14-0:15 her heels lift right when the bar breaks the floor;
Balance of the CoM(BB+Lifter) must be close to the balls.
CoMBB might even be ahead of the balls. . . .if the bar was midfoot, her feet would stay flat no doubt.
So "good" in the inefficient toes-start I guess. This is how everyone does it. And this is what he bitches about.

HERE is real good view: Tatiana Kashirina (75+, Russia) - 135/175 @ 2015 Arnold - YouTube

paused snatch @

. . .it just shows Rip just shoots his mouth off when he feels like it.
Esp when the topic is bashing the USAW.
You think he'd look at things a little closer if he was a student of the game.

[MBasic]

3-30-2017 THURS

-PWR CLEAN FR BLKS/KNEE-
. 95x5; 145x3; 165x3; 185x3; 195x3; 205 3x3

-PWR CLEAN FR FLOOR-
. 185x2; 205x3; 210x3; 212.5x3; 215x3
. these were tough; barely racked last rep

-ROMANIAN DEAD LIFT-
.215 x5; 275x2; 305 4x5

=CIRCUIT THING=
- Incline Press: wu, then 237.5 3x5; 235 2x5
- Lying Leg Raise: 15,15,15,15,15,10 w/ 15# btwn feet
- Straight Leg Calves: 5x20-15 various weights
. 2'/6'

[MBasic]

4-1-2017. SAT

-PWR SNATCH-
. 95 2x3; 115x3; 135x1; 155 5x3

-PWR SNATCH FR BLKS-
. 95x3; 120x3; 145x3; 150 3x3

-FFRONT SQUATS-
. 95 2x5; 145x5; 195x1; 235x5; 210x5
. 235 felt real tuff, but moved well on tape, last rep got forward a little.
. 235 rack pos bothered me, like CNS Lightning, decide to shitcan the FS static holds
. I think I have been getting too much of shit, Between push presses, Fsqt x2 week, etc
. Maybe those holds fry that system, you'd think it'd act up on Tuesdays though...

-MAN ON MAN LEG PRESS-
. Wu.....465x8; 450 2x8

<CIRCUIT DOODAD>
-Sot Press in SN: 95x5; 115 2x5; 125 2x5...3rd set took From rack rather than PWR SN, easier
-Fatman Pull-ups: 17,13,12,10,8
-Wtd Crunches: various 5x20-25
. 2'/6'

BW AFTER PWOS...216.8

Low back started to fatigue / feel like shit after PWR SN BLKS .... But felt better later.

I'm slowly going to move fsqts to 1st exercise somehow or another, and deproirtize the quick lifts.
Was sorta disappointed how heavy fsqts felt today....

[MBasic]

4-4-2017 TUES

-FRONT SQUAT-
. 45 2x5; 115 2x5; 165x5; 215x1; 215x1; 240x5; 215x5
. camera phone didn't work for top set; back off looked okish

-PUSH PRESS-
. 95x5; 135x3; 165x3; 185x1; 205x1; 215 4x5
. meh, i guess progress. I remember when it was everything I could do to do 215 5sx3r; now 4sx5r
. barely did last rep; front squat had to have taken some mojo out of me tho

-LEG PRESS-
. wu to 480x8; 450 2x9
. ***WARNING*** more gayness ahead (below)
. I swear to god my quadz look a little different, but I admit its prob just psychosomatic/placebo effect thing.
. I took some thigh measurements when I started this gay adventure:
. 6" above knee; and just below ball sack . . . . numbers are in my phone somewhere.
. what little quad mass I have is (was) up high, ie my legs look like carrots (before)
. now it seems more mass is down lower

>BASICFIT^tm CIRCUIT<
-Chin Ups: 8,8,7 (was rpe 10),5,5,5 . . . 6 sets; 5's were ezr
-Sit Ups: max incline: 15,15; lower:15,15,10
-Seated Calves: various 5x30-15
.2'/6'
. I feel like total dogshit after this^.
. yeah the calves thing is gay (small muscle, true iso thing) . .but fuck, my whole body is wrecked.
. maybe is just the accumulation of shit that comes before this.

NOTES:
Knee...barely acted up on last set of leg press, but then feelz fine now.
BW...was 219.0 after eating, PWS, and I drink a lot of water today during the workout.
Sleep...meh, better lately I guess

[MBasic]

4-6-2017 THURS

-R.D.L.-
. 135 3x5; 205x5; 255x3; 285x1; 315 4x5

-CLEAN PULL-
. 225x2; 245 5x3

+CIRCUIT+
- Incline Press: wu...237.5 5x5
- Lying Leg Raise: 15# btwn feet: 5x15
- Straight Leg Calves: 5x15 moar weight
. I somehow cut my rests down...finished entire circuit around 24'...normally starting 5th incline set at 24'mark (i.e. entire circuit done normally at 28'30")
. Inclines moved well; RPE's 7; 7.5; 8; 8; 8.7 ....the way it should be
. My upper body responds (pressing movements anyway) to simple training and eating, without trying too much
. GOOOOoooooo micro plates !!! & 5x5

Today I did not feel smashed, which is good.

BW was 219 first thing waking up; but took the biggest BM of my life when I got to work.
Didn't weigh myself after workout, had to get back quick.
I'm def gaining weight though.