Mike's YNDTP program

[MBasic]

5-10-2017 WED

-CLEAN DEADLIFT-
. 135 2x5; 225 2x3; 275x1; 325x1; 365x5 hook
. I just have a tad of hip-rise on these, but its ok

-RDL-
. 135x5; 225x3; 275x1; 325x5 straps; 295 2x5 strp
. opted out of sets accross; switching to one top set, and two backoffs from hereon

-CGBP-
. 135 2x5; 175x5; 205x3; 235 3x5...got hard...so... 225 2x5
. trying to stay around RPE 8 and staying away from rpe 9-10

-CHINS-
. strict; fast up, slamming bar into upper pecs like a boss; down slow; paws at bottom: 4x5
. then an AFAP set (as fast as possible) w/ stretch reflex, etc 1x8...just BW
. I suck at pullups

...supersetted with...

-HBBS PAUSED- very upright, down slowish
. 95x5; 115x5; 135x5; 155 2x5
. sad I know . . . active recovery, lol !!!

__________________________________________________ ______________________________________

OTHER SHIT:

I found this interesting, Glenn Pendlay article on the genesis of the Texas Method:
https://www.otpbooks.com/glenn-pendl...-texas-method/

curious notes:

Back in the early 2000s, I coached all 20 or 30 members of Wichita Falls Weightlifting club.
We normally trained at Midwestern State University, but we sometimes had evening sessions at Wichita Falls Athletic Club.

(sounds like there wasn't too much Olympic lifting going on AT the actual WFAC)

Even though the first week will feel easy, pick a conservative weekly increase.
Five pounds a week for lifters who squat less than 200 pounds is about right, as is 10 pounds a week for those who squat over 300 pounds

(for all the posters who get crucified saying they are doing TM with a 250-300 5RM; could be girls I guess)

Eventually you will need to reset now and then, and probably invest in a pair of half pound plates to micro load, but if you take precautions like these, there is no reason for this program to not continue working for years.

(microplates!)

[MBasic]

5-12-2017 FRI

-FRONT SQUAT- (lite day)
. 45x5; 100 2x5; 150x3; 190 5x3
. these felt butterly smooth

-CLN GRIP OHS-
. 45x5; 120x3; 145x3; 155x1p; 165x1p
. these felt like being raped by Mandango

-CLEAN + SQT JERK-
. (1+1) = 95; 95; 115; 135; 145; 155; 165; 175 miss; 175 make; 185 ok; 195 miss; 195 miss
. all cleans were wobbly, balance felt weird; have not done squat clean for 6 months+; have not squat cleaned in these new shoez
. as far as the weight, felt like a midget butterfly on my shoulders . . . as they should.
. 195 was the threshold before where weights would start feeling heavy, even when I could clean 250.
. I think all these years I have been grinding way too much on strength lifts (and quick lifts)
. I have never learned or embraced the concept how to leave "one in the tank", or do a "lite day" properly
. . . . .hopefully this yields some radical changes, but I doubt it

-ROLL OUTS-
. 6x6
. I do these with the barbell + 25's; elevate my knees w/ 2 plates; so my hands and knees are at same height; body parallel to floor.



I think there's a slight chance a could pull these off. . . .



195# fail

[MBasic]

5-15-2017 MON

-FRONT SQUAT-
. 95 2x5; 135x5; 185x2; 205x1; 225 3x5 no belt
. form was meh as far as uprightness
. weights didn't feel all to heavy . . . like I could just keep doing it, but ass wants to go back.
. hopefully week only a 5# jump, and make up some ground form wise.
. only 90# to go to 315 3x5 lmfao

-SNATCH-
. add 5# from last week . . .
. bar work; 100x2; 110x2; 120x2; 130x2; 140x2; 150x2; 160x2; 170x2
. made all reps but only missed 1 rep at 160;
. but a lot were fwd and wobbly . . .saved in catch becuz lite weights + fat lifter.
. pleased overall considering 2nd time doing full snatch in 6+months
. the 170's were good tho...one a hair forward, one two hairs forward
. these do not feel heavy at all . . . as they should I guess

-SOTS PRESS IN SN-
. 45x5; 95x5; 115x5;
. 135 2x5; all were index finger just on/barely outside the rings
. 115x5 middle finger on rings;
. 115x5 ring finger "" ""
. clean grip OHS (pinky on/inside rings) 115 x 10 sec hold
. next week will do the lite backoffs @ pinky

BW:
220 upon wake + big AM BM + breakfast + lifting + quite a bit water = 217.5 after workout ???
...getting fat
I will try to get less fat the next week. . . .eating too much fat or calories.
If I can't drop a few pounds by next week; gonna do Rower on Saturdays.

PROGRAM:
gonna move CG OHS from Fri to Wed/Lite Squats. . . . maybe push the weights more (well, for OHS thing anyways).
Fri just do a few to warm up for C&SJ's.

Also on Weds . . . going to superset Chins w/ CGBP . . .workout will be too long with OHSs in there.
Thats sorta of a conditioning thing too, I get to breathing hard . . . DGAF about bench or chins anymore.

[MBasic]

5-17-2017 WED.

-CLEAN DEADLIFT-
. 135 2x5; 225 2x3; 275x1; 325x1; 370x5 straps

-RDL-
. 135x5; 225x3; 280x1; 330x5; 300x5; 275x5

-CLEAN GRIP OHS-
. 95x5; 115x5; 135x5;
. 155x4 ...failed 4th standing up, balance
. 155x3 ...failed 4th right at start of descent, balance
. 155 2x5 . . . some wobbly, last set the best.
. these are great light day work, shoulders and legs
. these are like tempo squats; you have to go down so slow, and up so slow . . . I pause in bottom

-CGBP-
. 135 2x5; 175x5; 215x3; 240x5; 235x5; 225 3x5
. surprised went so ez; shoulders semi fried doing the OHSs;
. one set of OHS = 36 sec of holding the bar overhead locked out, per video.
. I think this is mostly medial/rear delt /trap/ scapula shit . . .rather than anterior delt.
. OHS lockout must toast the triceps to some extent tho. . .weird.

-CHINS-
. just BW 5x5 . . . beat down by now.
. did squat jerk technique/bar work in between all sets

[Christopher John]

At the end of your video you looked like you were about to take whack that guy pulling the sled with your barbell.

Brave man doing squat jerks.

[MBasic]

At the end of your video you looked like you were about to take whack that guy pulling the sled with your barbell.

Brave man doing squat jerks.

Nah...I'm totally cool with that guy...we talk now and then. I just was done and had to put away.

Today, however, one of the douchebag LT trainers was trying to teach a whole squad of people to snatch. Like 10 people...stealing thier money... THAT'S the guy that needs to be hit with the bar.

He starts off like this: "Ok, everyone pick up a bar with your wide snatch grip... good!...now you guys are going to hold onto the bar the whole workout without ever putting down"...that session lasted thru my Deads, RDLs, OHSs, and bench....and really no one put down the bar....it was a fucking mess of backs in flexion, caved knees, and heels 3" high off floor....shoulda wacked him

[Christopher John]

Today, however, one of the douchebag LT trainers was trying to teach a whole squad of people to snatch. Like 10 people...stealing thier money... THAT'S the guy that needs to be hit with the bar.

He starts off like this: "Ok, everyone pick up a bar with your wide snatch grip... good!...now you guys are going to hold onto the bar the whole workout without ever putting down"...that session lasted thru my Deads, RDLs, OHSs, and bench....and really no one put down the bar....it was a fucking mess of backs in flexion, caved knees, and heels 3" high off floor....shoulda wacked him

Sounds like the crossfit approach is creeping into the globo gym market.

[MBasic]

5-19-2017 FRI

-FRONT SQUAT- (med/lite/vol day)
. 95 2x5; 145x5; 170x2; 195 5x3

-CLEAN GRIP OHS-w.u. for what comes next
. 95x5; 115x3; 135x1; 155x1; 175x1

-CLEAN + SQUAT JERK-
. 95; 115; 125X; 135; 145; 155X; 165; 175; 185 fixed it overhead, lost it standing up...just rushed standing
. 195 X
. 195 X
. 195 fixed it overhead; could not stand; out of mojo balancing it in bottom
. 195 X

-SNATCH GRIP ROWS-
. with iso hold and end of set
. 185 5x5



PREDICTION:
#1 - drop bar on head in next year; stop posting here all of the sudden.
#2 - give myself some weird shoulder pathology
#3 - if 1 or 2 don't pan out . . . my shoulders are going to get fucking hyooge.

[Christopher John]

Do you feel the squat jerk has more long-term potential for you from a numbers standpoint, or is it more an issue of trying to avoid potential knee/imbalance issues with the split jerk?

[MBasic]

Do you feel the squat jerk has more long-term potential for you from a numbers standpoint, or is it more an issue of trying to avoid potential knee/imbalance issues with the split jerk?

After careful consideration and retrospect, the main reason is because it totally looks bad ass.

RAMBLINGS:
Seriously, I should be split jerking for most weight.
But yes, my right (would be forward knee) is fucked..has just recently got better..and since stopping split jerks...is better.

So there again, for most weight...I should be doing power jerk...if I don't want to split jerk.

I don't think I'll ever compete....or get around d to doing too much weight to be anywhere near my goals I've set.
So max weights aren't an issue for me anymore.
I'm slowly accepting my best days were long ago, and we're never even actually realized. Sort of in a Zen moment with it all now.

I'm basically come to realization that I'm just exercising with the Olympic lifts. I refuse to put on anymore weight, and therefore I really can't get any stronger....or at least, considerably so.

So basically, I'm just having fun with the Olympic lifts, as I am a fan of the sport.

Right now, I have no ailments from life or lifting ...knee is good, back ok, both shoulders work, hips good.

I'm the totally wrong body type for the squat jerk, but I will try. I feel it's going to teach me something. All the over head squats and sots press and squat jerks will improve my squat form. I've always had a problem with forwardness is the back squat and front squat....that is now slowly going away. I need to figure out how to stay upright, while not let my knee go so far forward. I think I have long shins, and it's not helping.

Squat jerk and SqJk accessories is helping balance in the snatch....and standing in the snatch.

I think it's just another skill that helps all the lifts.

I also think it's forcing me NOT to use too much weight...I would normally squat or clean&jerk weights that are too heavy....I have a big problem with that...leaving reps in the tank...light days that turn into grind days...and getting good quality volume. I'm now forcing to program lighter days due to the sqjerk stuff....