Mike's YNDTP program

[MBasic]

I see you are adopting some of the principles of Pier style programming.

RaMbLiNgS:

Its more of a Helium block. . . . or say a Nerf material block
the last 5-6 weeks I've more or less "gone" on 3:00 intervals.
You only really wind up getting 2:30 rests, by the time your unrack/rerack/get set, etc
Its only 3x5, tho....15 reps...big whoop. Not much of a density block.
Every week i've added 5# straight across, and the effort level is about the same: real hard.

I think you get tired, fatigued, not recovered . . .
SO you are NOT able to use the heavy weights.
Therefore, you can NOT grind yourself into a fine powder.
If I rested 5-6 minutes, I'd just wind up doing heavier weights, and fucking myself all up.
Meathead is gonna meathead. (credit:veer)

I am sore as fuck two days after.
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My snatch form is 80% of the way there technique wise.
I think I have exhausted the "technique gains".
The amount of time I would have to spend to "fix" that last 20% may not be worth the time right now . . .
I think it is time to slowly switch over to strength focus.
I'm going to add a light squat day on D2 (Saturdays) starting this week (W6).
Also, a contingency plan: if D1 squats stall, I may move squats to the first exercise.
I will not test my snatch max again until I can easily squat 315 3x5 @ 3:00 intvls.
It will be interesting to see what happens . . . IF I can be disciplined and NOT max SN again.
Which, would be in about ~8 weeks at the current rate.
This would be just below PR squat territory.
Or probably right about there really (3x5 PR was 325# @ 5-6 min rests, and that might = 315# 3x5 w/ 3 min rests)
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I also have a new plan for D3:

Week A:
I will C&J right up a given weight, say this week 245(1+1)
stop the jerks there, and then take say two more working up to a heavy clean single . . . borderline max.
Say this week 252.5 and then 260.
Afterwhich, take say (6) more singles (1+1) at 245 with the jerk again.

Week B:
Simple, this same 'given weight' as WeekA, but just (10) 1+1 CJs straight across . . .@ 245 in this example.

then add weight at week A:
max then clean again, say 262.5 or 265
then (6) 1+1 @ 250 for "backoffs".

Week B 250 (1+1) x 10 sets

After a while I'll have to add +2.5# to the (10)1+1 I'm sure.

I feel the heavy cleans are a good strength driver for me right now.

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lol ... This is the girl I "threw the plate at" about 18 months ago.
Here and her bro friend kept putting their 25# plate on my platform after their crunch sets.
. . .right if front on my loaded bar...in front of the bumpers . . . I was doing snatches.
The third time I sort chucked the plate over to their platform.

I don't know if she wants to fuck me or fight me. (or both)

She's some kind of college PT-S&C-Kinesiology-person-thing.
Can't quite figure it out.
Her squats are still super light, my 14 y.o. daughter squats more than her.

[MBasic]

8-19-2017 SAT. W6.D2
adding light squats today.
Is a good warmup for jerks, as opposed to just going to balls out jerks straight away.


HBBS lite:
135*5; 175*5; 200*5
225 3*5...no time kept...just when ready...form was goodish

JERK fr rack:
Up to 260*1?!
115*3; 145*3; 165*3; 185*1
205*1; 225*1; 245*1; 265*fail
205*1; 225*1;
245*1*3
250*1*3 last rep press out
God damned forwardness in dip/drive

SNATCH HIGH PULL:
135*5; 185*3;
205 10*3
I really like these, I do the 2nd pull the way it really should be done. Try to program myself to do this with the full snatch. With heavy weight on the full snatch, I tend to fuck the 2nd pull all up.

DIPS:
BW+ 15# 3*12 @ 3:00 start intervals
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Other news:. The boy's gym had to split the members into two groups:. A "national lifter" group; and a "not national lifter group". This was done to spread out the coach's resources and attention out more fairly. Mikey jr is in the National group. Not because he is good, I just think they realize the attention he receives at this level is critical. He doesn't detract from the other lifter. I sort of babysit him, and coach (prod) him through his workout. Coach spends a little time with him. I think the coach can see I have a pretty good concept of the lifts, and let's me do what I do. He does put some input in tho. We both see the same errors 90% of the time...today it was some chest cave during the dip of the jerk. I gave my son cues to correct. On the next set the coach watched, he saw the same thing...gave almost the same correction directives.

I tried to bring my track star (/s lol) daughter in. There is no way "it's" going to happen. No time. She just needs to squat, press, power clean, jump, run, bound, and hurdle.

[Christopher John]

I don't know if she wants to fuck me or fight me.

There's a difference? I need to rethink some things...

[MBasic]

There's a difference? I need to rethink some things...

I snorted out load

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8-21-2017 MON W6.D3

Solar eclipse stealing my gainzZz...shitty day

-CLEAN & JERK-
. 95 3+3; 135 3+3; 165 2+2; 190 1+1; 230 1+1 felt terribly heavy
. 245 1+1
. 245 1+1
. 245 1+1
. felt progressively worse; jerks kinda shakey, little hiccups in footwork, etc;
. was supposed to 10x1; decided to downgrade workout before things get ugly . . .

. . . so I did:
-CLEAN + FRONTSQUAT + JERK-
. 225 (1+1+1) x 5 sets
. this way I at least get my front squats/clean recoveries in.
. I think I will stick with this for a few weeks and see what happens.
. try to CJ 250 next week, then 255 next, etc

-HANG SNATCH-
. was a little farther down the thigh this time; maybe not quite mid thigh, still pretty high
. 95x3; 120x3; 145x3; 165x3; 165x3; 175x3 maybe PR, last rep was hi hang

BW= 216.0 after
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posted this today:
this thread here: https://startingstrength.com/resourc...ml#post1588096

The wide grip in the snatch will result in a different, more horizontal, back angle than a deadlift™.

Yes.

And I'll add: If you are a normal sized/proportioned person, with less than ideal flexibility/mobility . . . get used to your hips being sky high with an extended back with the bar over midfoot at the start (set up). Raising your hips will (usually) allow you to get into better back extension.

Regardless of your back angle and where the bar is in relation to your midfoot, pulling in full flexion is not a good idea and will not result in good force transfer.

OK, agree.

Emulate this young woman. Note her nice, flat back. Her shoulders are in front of the bar, her shins are more or less vertical, and the bar is over the middle of the foot (or pretty damn close to it).

But, that last statement, you are noting where all that lifter's geometry is at the time when the 1st pull is almost over. (bolded part)
So what does that have to do with the initial set up?

This was how that bar left the ground just FYI:
just saying.



The screen on the right is all jacked up/crooked.
The lift left the ground well forward of SSDMF^TM (Starting Strength Def. of Mid Foot)
If you don't believe my lines, put YT in slow mo and 1080 and full screen. . .
Watch her setup before she lifts (when her shin are vertical).
Watch her shoes . . . the heel lifts a little at first.
Bar and/or balance is balls of the foot at first, then shifts back later in the lift.

2017 European Weightlifting Championships, Women 69 kg - B - YouTube
(somewhere around 21:40 if it doesn't time stamp right)

Yours truly,
Pussy

[MBasic]

8+24+2017. Thurs. W6.D1
Fuckery

SN
95*3; 115*3; 135*3; 155*3; 175 5*3
...moved the bar start back just a tad behind the front buckle...seemed to help work sets 2-5.
Did not miss a single rep. Some were a tad forward, could feel it in my feet, but I wasn't even close to losing them (heavier wt would be different story of course)

HBBS
Wu...135*5;185*5;235*5
285*5 (top set & back off now)
275*5; 275*6
Didn't time, went sorta fast tho
Need to time now
Getting hard

Clean + PP
95 5+1; 135 5+1; 175 5+1
205 missed clean twice. WTF!

Spent, burnt out, no energy...
I took some work phone calls, got cold I think.
Snatch portion was good tho...
Left gym

[Feng_Li]

I snorted out load

You're definitely doing something wrong.

[MBasic]

8+25+2017. FRi GGP BB Stuff

SUPERSET
Bw dips 15;15;10
Supine bb rows, strict 135# 15,15,10

SUPERSET
Calve raise 140# 15;15;15
Situps 15;15;10

Did this with little rests; whole thing in 13:30

[Igor]

Supine bb rows, strict 135# 15,15,10

Don't do them strict and grow a nice belly and you'll be rowing 305 or maybe even 315... for FAHVE!!!

Calve raise 140# 15;15;15

Don't you know that calves are 100% genetics? Waste of time... If you really want bigger calves use synthol

[MBasic]

Yeah I'm just thickening up my achilles tendon to make a loud bang instead of a small snap...

... when I push the prowler the wrong way...
... or when my 45 year old self does power cleans...


I really should just be doing the pendlay rows to be quite honest

[MBasic]

8+26+2017. SAT

HBBS lite FIRST
135; 175; 205; 230 3*5
Did 1st two wksets w tubow

JERK fr rack
maybe wider stance...
Wider stance def better!!!!
95*5; 135*3; 165*2;185*2;205*1
220; 235; 250 bleh
260 did it, but elbows & steps;
260 did it, locked , but the steps and then the elbow saving it...dip was fwd

JERK DIP x2 + JERK x1
205; 225; 230; 235; 240; 245; 250
these are excellent
highly recommend

HiGH HANG SNATCH
95*3; 120*3; 145*3; 170*3
Tired, decided I was done
Fuck around:
180*1...little fwd but good

CLEAN PULL
285 6*3 straps
(285 is 110% best current clean)

(285 is 67% of est current anything goes cnv.DL max)

(...I bet 285 is 75% of good CLEAN DL max...wider grip, flat back, suboptimal fwd start, no rip raise)

(see how that works fucktards, you know who you are)