Chebass88 gets stronger day by day. Chebass88 gets stronger day by day. - Page 45

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  1. #441
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    • wichita falls texas december seminar 2020
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    Nice 5 rep max.
    Days like that are always fun. You either feel tired or hurt all day and then you go to train and it doesn't matter.

  2. #442
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    Thanks Bryan! It definitely did make the rest of the day much better.

  3. #443
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    Woof. Today was brutal. One of those "drink coffee all day & still fall asleep" days of tiredness. I went in and got a bit of work done anyway.
    And yet went in and spent what you could and hit 405x5. Such a milestone number - congrats! Excited to see where your DL goes next. I'm still gunning for 600 this year.

  4. #444
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    Thanks, David. So am I! (gunning for 600lb DL).

    Now I only have to get 15 more reps before I meet a longterm goal of 405x20 in the squat.

  5. #445
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    Wednesday, September 24, 2014

    Today is a great day to be alive. I took a full week off after the end of the 9 week Texas Method / Olympic Lifting hybrid model, and today was my first day back.

    I put some serious work in on the snatch today. I don't know how I missed it, but I recently came across the Starting Strength video where Tommy Suggs teaches the Split Snatch. My biggest take-away was making sure to hit the same depth every time, and a few exercises to help get it there.

    Split footwork: a bunch
    Drop Snatch (??) - bar on rear shoulders, with snatch grip, and you drop into a full split: a bunch
    Bar snatch, from hang, into full split: 3,3,3
    Snatch: (95x3)x8 (1.5 to 2 minutes rest)
    Snatch grip deadlifts: 95x3, 185x3, (235x2)x3

    Time: 68 minutes
    BW: 240.0 lb (aw yeah!!)

    I made sure to hit depth on every rep at 95lbs, keep the bar close and hit the *jumping position* consistently. As soon as I put weight on the bar, I realized that I've been doing a power snatch, only splitting the equivalent of the half or quarter squat. Even though the program calls for doing clean & jerks on Oly VD as well, I focused on the snatch, and will focus on the C&J on Oly ID. The snatch grip deadlifts were fun.

    So, as I start the second cycle of the TM/OLY program, I've had some time to analyze my data from the first cycle and make some appropriate modifications. Here are my thoughts / plan for the second cycle:

    1. Progress:
    SQ VD: 345 --> 380 (5x5)
    OHP VD: 150 (5x5) --> 170 (5,5,5,4)
    DL: Varied - not enough adherence to a plan
    FS: 225 --> 265 (3x3)
    CURL: 135 --> 140 (singles)
    SN: 135 --> 165 (doubles)
    C&J: 165 --> 215 (singles)

    2. Plan for 2nd cycle:
    SQ VD: Reset to 370 (5x5) (retain 3:00 inter-set break, continue with 5lbs/set/week increase, minimize knee travel)
    OHP VD: Reset to 162.5 (5x5) (retain set breaks of 2:00, continue with 2.5lbs/set/week increase)
    DL: Cycle between five singles, two triples, single set of five
    FS: Reset to 255 (3x3) (retain inter-set rest, continue with 5lbs/week increase)
    CURL: Reset to singles at 138 (retain 1:00 rest, continue with 1lb/week increase)
    SN: Reset to (95x3)x8, retain set rest, focus on hitting depth with all reps, increases TBD
    C&J: TBD, focus on hitting depth with all reps, increases TBD

    The resets will result in several weights being repeated, but should allow for another 9 weeks of consistency. We'll see how it goes.

    3. Intensity Day (for squat & press): Cycle between five singles, two triples, 1 set of 5

    4. Weight / Diet - continue doing Intermittant Fasting, minimized junk (when possible), and no more than 1 plate at dinner (fruits / vegetables on the table are only exception). As my bodyweight continues to drop, strength will go too, but at least for the next 9 weeks, this is my plan. Starting weight: 240lbs; objective end weight: 231lbs

    5. One full week of rest in Week 10. Convenient, as this will be week of Thanksgiving. Sleep is the only variable I don't have under control. I didn't have it under control during the first cycle, but still managed to make decent progress. I am confident I can make excellent progress during the second 9 week cycle.




    This seems incredibly complex, but it isn't all that bad. Stay strong, my friends!

  6. #446
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    Friday, September 26, 2014

    Today was tough, but I got the work done.

    Press: 95x5, 145x3, 162.5x5x5 (belted, ~2.5 minutes between sets)
    Squat: 135x5, 225x3, 315x1, 370x5x5 (belt only, ~3 minutes between sets)
    Chins: +10: 6,4,4

    Time: 60 minutes
    BW: 240.0lb
    Program: TM/OL Hybrid, Cycle 2, week 1 (TMOL 2.1)

    The last reps on sets 4 & 5 on squats and presses were very tough, but I made it. A quick look back at my log shows me that the last time I did these same weights (week 6 of the program), the overall time was the same. While repeating previous work is reassuring, I am 6.5lbs lighter than last time. Solid.

    This is the perfect way to set off the weekend. Until next time, stay strong my friends.

  7. #447
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    Sunday, September 28, 2014

    Just a few squats & curls today.

    Front Squat: 135x5, 225x3, 255x3x3 (3:00 rest between sets)
    Curls: (138x1)x5, 118x3x3, 98x5,5

    Time: 53 minutes
    BW: NM
    Program: TMOL 2.1

    Woof. Today was tough. With some serious DOMS from back squats this week, and getting home late from a wedding last night, it was tough to go and lift. I skipped the oly lifts today, as I could tell they wouldn't be of any value. Tomorrow will be better!

  8. #448
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    Monday, September 29, 2014

    Intensity day - what lifting is all about.

    Squat: 135x5, 225x3, 315x1, 365x1, 415x1, 445x1, 460x1, 415x1,1
    Push Press: 135x5, 185x3, 205x3,3, 225x2,2
    Deadlift: 245x5, 335x3, 425x1, 475x1, 515x3,1,1

    Time: 70 minutes
    BW: 244.0lb
    Program: TMOL 2.1

    Easing back into intensity day went pretty well. I repeated my current 1RM, and it went up very smoothly. The deadlifts were also quite smooth. They went so smooth that it might have been possible to get another rep or two.

    I've noticed some strangeness in the gym recently. When other folks are in the gym, the weights are lighter than when it is just me. Perhaps it is some bizarre gravitational phenomena.

    Our little guys will be one year old this coming Friday. What an awesome year it has been.

  9. #449
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    Wednesday, October 1, 2014

    Ah, another training day & another opportunity to move some weights up & down.

    Snatch: 95x3, 115x2,2, (135x2)x5, 145x2
    Clean & Jerk: 145x2, 165x1,1, (185x1)x5, (205x1)x8

    Time: 71 minutes
    BW: 242.0 lb
    Program: TMOL 2.2

    There were a couple of press-outs on the clean & jerks, but for the most part, they were all pretty decent. I focused on getting depth in all the snatch reps, and they weren't too bad. Up next: volume day for presses & squats.

    Oh yeah!

  10. #450
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    Thursday, October 2, 2014

    Some things are made for each other. Meat & potatoes. Peanut butter & jelly. Presses & squats.

    Press: 95x5, 145x3, 165x5,5,5,4,3,3,3,1 (rest 2 minutes strict, first rep of each set "cleaned")
    Squat: 135x5, 225x3, 315x1, 365x1, 375x5x5 (belt only, rest between 3 & 6 minutes between sets)

    Time: 75 minutes
    BW: 243.0lb
    Program: TMOL 2.2

    Today was tough. I skipped chins & will have to do them tomorrow. I had some inward knee travel during squats - I think the problem is having my feet rotated out too far. I moved them in for the last set, and the set went much better. Rest between sets was all over the place today, due to being exhausted.

    My wife went out last night, so I put the little guys to bed. Instead of doing the sensible thing (making my lunch for today & then going to bed), I decided to get the laptop out. After checking the normal websites (this one, irongarmx, FB, Howard Stern's website, etc.), I made my way to youtube. I began with a few videos on lifting, and the next thing I knew, it was late, and I had completely wasted the couple of hours the boys were asleep. I even re-watched a portion of the Rippetoe / Shane Hamman interview (after coming across his American Record clean & jerk). Here are some of the videos I watched.

    First - John Davis lifting in the 1952 Olympics. Of note is the height of his pull, "split" (brief step back), and gently replacing the weight on the ground. Solid.


    Second - Shane Hamman in 2004 Olympics, clean & jerk. Solid.


    And now I prepare for a 2.5 hour (!!!) conference call. Yippee.

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