Nick's Silly Bullshit

[Nick D'Agostino]

Thanks guys BW is fluctuating between 237-239. When I hit 125 on a power snatch it definitely will be posted.

[Nick D'Agostino]

1/16
Light Weightlifting technique day

Snatch 50x3, 60x3, 70x3 F missed last rep behind, 80x2, 90x1x3 F missed first 2 behind, 70x3
Clean and Jerk 70x2, 80x2, 90x2, 100x2, 110x1x3

Just didn't feel right today at all. Lifts were all over the place, I was having trouble focusing. I think I was giving myself too many cues during the snatch. The weights felt really light, it just felt foreign being in the hole with them. I have not done the full snatch since August so hopefully in a couple of weeks it will start to click better. The weights are super easy to clean the jerks were completely inconsistent. Every rep felt different. Split was to narrow, then i didn't bend my back knee, then I didn't shrug when I caught the bar. I think I just need more technique work. More practice will just fix all of this.

[Nick D'Agostino]

1/17

Squat 45x10, 135x5, 225x5, 275x3, 315x2, 375x5x3
Bench 45x15, 135x5, 185x5, 225x3, 255x2, 270x3, 280x3, 285x3
Power Clean 135x3, 225x1, 275x1
Deadlift 315x1, 405x1, 455x1, 510x4 PR

Felt way better than yesterday, at least morale wise. My lower back on the left side was irritating me since I woke up so stopped at 4 on deads. I lowered the bar on bench to the bottom of my sternum, slightly below my nipple line instead of slightly above. This felt way better on the pec and made me feel more confident benching. Right now bench is just an assistance exercise so I don't really care about the extra moment arm I'm making. Program will be finalized this weekend and I will post it monday.

[Nick D'Agostino]

Hey guys, I wanted to post the new program in preparation for my first weightlifting meet in March.

Monday
Power Snatch 3 sets of 1 at 90%+
Reset and work back up Full Snatch
Squat 5 sets of 1 across
Press 3 sets of 3 across

Tuesday Off

Wednesday Light Technique Work
Snatch
Clean and Jerk

Thursday
Squat 3 sets of 5 across
Alt. Bench and Deadlift weekly
Bench 3 sets of 5 across
Deadlift 1 set of 5
Chins 3-5 sets

Friday Off

Saturday
Power Snatch Max
Clean and Jerk Max
Front Squat 3 sets of 3

Sunday Off

This is the just of it. For Monday I'm not supposed to spend more than 40 minutes snatching. On wednesday if I feel good I can go for something heavy. Every other week on Thursday I'm going to warmup deadlifts with power cleans.

[Mac Ward]

Hey guys, I wanted to post the new program in preparation for my first weightlifting meet in March.

Monday
Power Snatch 3 sets of 1 at 90%+
Reset and work back up Full Snatch
Squat 5 sets of 1 across
Press 3 sets of 3 across

Tuesday Off

Wednesday Light Technique Work
Snatch
Clean and Jerk

Thursday
Squat 3 sets of 5 across
Alt. Bench and Deadlift weekly
Bench 3 sets of 5 across
Deadlift 1 set of 5
Chins 3-5 sets

Friday Off

Saturday
Power Snatch Max
Clean and Jerk Max
Front Squat 3 sets of 3

Sunday Off

This is the just of it. For Monday I'm not supposed to spend more than 40 minutes snatching. On wednesday if I feel good I can go for something heavy. Every other week on Thursday I'm going to warmup deadlifts with power cleans.

I like it. Did you dream it up, read it, compile it?

[Nick D'Agostino]

The program is a combination of Josh and Rip's genius, all I did was fit their knowledge into my schedule and put it on paper.

1/21
Power Snatch 50x3, 70x2, 90x2, 100x1, 110x1F (didn't shrug), 110x1, 115x1x2 last rep was a press out, first rep was smoked!
Snatch 75x3, 85x2, 90x2 F second rep lost balance after I caught it
Squat 45x5, 135x5, 225x5, 315x3, 405x1, 455x1, 475x1, 485x1, 490x1, 495x1 legs were heavy from snowboarding so I ramped instead of sets across
Press 45x5, 95x5, 135x3, 165x2, 195x1, 220x3x3 PR last rep of last set was a grind

Got the first rep of 115 power snatch on video, I will post it later.

[Dwayne_KONG_Wint]

that's a heckuva lot of power. nice work.

[Nick D'Agostino]

Just to let everyone know when I say I didn't shrug it is referring to after I receive bar overhead, not the automatic response to jumping with the barbell with straight arms.

Enjoy the video critiques are welcome.

[Gillian Mounsey]

Glad to hear that you signed up for a meet. You are in the best of hands. The program looks great. I'm excited to follow your progress. You are going to do very well.

[steven-miller]

Really nice work, Nick, very powerful. Certainly some kilos left in the tank as well.