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chicanerous' journal #2

Discussion in 'Fitness Journals' started by chicanerous, Sep 17, 2006.

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  1. chicanerous

    chicanerous Elite Member
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    Week 22 at February 12, 2007.
    College Week 22 (Sophomore Year)

    Monday (2:30 PM)

    Rack Split Jerks: 4x60 kg, 2x70 kg, 2x80 kg, 1x90 kg, 1x100 kg, 0x120 kg, 1x90 kg, 0x120 kg
    Push Press: 2x90 kg, 2x90 kg, 1x90 kg

    "Day didn't go too well. I nearly had the first 120 kg but lost it behind me. After reviewing the attempt in slow motion (I usually video my ME attempts now), I realized that I only missed the lift because I split off center with the barbell, ending up slightly in front of it, while my depth and speed were perfectly fine. The second attempt is laughable -- I was thoroughly disheartened and can see that I hardly even drive the barbell off my shoulders. There's a video of the first attempt on my YouTube channel."

    Tuesday

    Wednesday (11:30 PM)

    Romanian Deadlift: 6x135, 3x185, 2x225 | 5x275, 5x245, 5x260, 5x245, 5x275 (6500 -- 260)
    Military Press: 8x40 DB | 12x115, 5x115, 2x115 (2185 -- 115)
    Bradford Press: 4x95, 3x95
    Lat Pull-down: 6x132, 6x132, 3 PU

    Dumbbell Swings: 6x40, 6x60

    Stretching: calves, hips, cossack, glutes, butterfly, quads, lunging quads, band

    "The lack of shoulder endurance is ridiculous. Over the head and then back constitutes one rep on Bradfords. All presses were standing of course. Both sets of dumbbell swings had air time. Gym scale said I was 177.4 lbs, which is cool."

    Thursday

    Friday (8:45 PM)

    Front Squat: 6x135, 2x175, 2x185, 1x205 | 5x235, 5x205, 5x220, 5x205, 2x235 ... 2x235 .. 1x235 (5500 -- 220)

    DB Bench Press: 10x70, 10x70, 8x70 (3920 -- 140)
    Unilateral DB Rows: 10x60, 10x60, 8x60 (1680 -- 60)

    Stretching: calves, hips, cossack, glute, butterfly, quad, lunging quad, band

    "That last set of FSQs was pretty hard. I might have to reorder to something like 3, 3, 1, 2, 1 instead of having that 3 on the end. It was fine for RDLs though. Gym scale said I was 178.2 lbs -- rock on."

    Saturday

    Sunday (10:30 PM)

    Rack Push Jerks: 2x135, 2x155, 2x165, 2x185 | 4x2x205
    Overhead Supports: :10x185, :10x205, :10x225, :10x255, :10x275, :20x205
    Face Pulls: 6x72, 6x84, 8x108, 10x96, 12x84

    Chest-Supported Rows: 6x90, 6x90

    Stretching: inlocates, dislocates, chest

    "4x2x205 was very easy jerking, but it got a little tough receiving the bar back on the shoulders on the last set though. I need to work on my finesse there. Ideally, I'd have jerk boxes built to the proper height and bumpers so I could control a drop onto the boxes, but I have to do negatives instead, which is fine until I have to do eight of them around 117% of my MP. Gym scale said 178.8 lbs."
     
    #121 chicanerous, Feb 12, 2007
    Last edited: Mar 3, 2007
  2. chicanerous

    chicanerous Elite Member
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    Week 23 at February 19, 2007.
    College Week 23 (Sophomore Year)

    Monday (10:30 PM)

    Good Mornings: 8x95, 3x115, 2x135, 2x155, 2x175, 1x195, 1x215, 1x235, 2x205, 2x205
    Bulgarian Split Squats: 6x40 | 3x7x70 (2940 -- 140)
    Cable Pull-throughs: 8x96 | 3x6x144 (2592 -- 144)

    Stretching: calves, hips, cossack, glutes, butterfly, quads, lunging quads, band

    "I'm not very good at GMs. :lol: That's 10 more pounds than last time I did them though, so it's progress. Gym scale said 181.1 lbs, which is fantastic."

    Tuesday

    Wednesday (10:30 PM)

    RDL: 6x135, 3x185, 2x225, 1x255 | 5x285, 5x285, 5x245, 5x265, 5x245 (6625 -- 265)
    Military Press: 6x95 | 12x2x145 on 2' (3480 -- 145)
    Lat Pull-down: 6x84 | 7x132, 7x132, 4 PU

    "Haha. That RDL increase was a little too conservative -- it's like an extra 1.9% volume now that I look at it. :bang: Uh, I was hoping to find failure on the MP but I was still in top shape on set 12 so I just called it quits. Gym scale said 178.8 lbs today."

    Thursday

    Friday

    "Had to stay up all night (minus three hours of sleep) writing a paper and then work solid on it until late afternoon."

    Saturday

    Sunday (11 PM)

    Rack Push Jerks: 2x135, 2x155, 2x175, 1x195 | 6x1x225, 0x225 on 2'30"
    Overhead Supports: :10x185, :10x205, :20x225, :30x205
    Face Pulls: 8x84, 8x120, 10x108, 12x96, 10x84

    Stretching: inlocates, dislocates, chest

    "I was going for seven singles with 225, but I was pretty spent after doing six negatives with that weight. I want jerk boxes. :cry: Went for time on the lockouts rather than weight. Gym scale said 177.4 lbs -- I had a couple days of bad nutrition these last few days."
     
    #122 chicanerous, Feb 19, 2007
    Last edited: Mar 3, 2007
  3. Pete5

    Pete5 Active Member

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    Chicanerous, what do you think of this video of the power snatch?
    http://athletics.ucr.edu/strengthconditioning/exercisemenu.html

    Isn't she rounding her back too much and isn't it standard to dip into a full squat on the power snatch?

    Is it necessary to dip into a full squat or is this just done to involve the core, improve balance and work the legs a little more?

    How deep do you usually go?
     
  4. chicanerous

    chicanerous Elite Member
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    Yeah, problems:

    -- back should be flatter
    -- chest isn't up
    -- whips the bar a bit after her second pull

    The bar has a lot of speed because it's way too light for her. This also might be what's causing the whip, but it's no excuse for the posture. At first glance, the lift looks alright because she pulls so fast, but, if you look closer, there's quite a few problems. I've also never liked that exaggerated jump a lot of athletes are taught and that she displays. It is inefficient, but, then again, they should be more concerned about the carry-over to their sports than the weight moved so that gives it some justification. The main problem with it is that some athletes spend more effort trying to get their legs off the ground than just trying to move the weight properly.

    It's not standard to ride a PSN or PCL down after catching it. While it certainly doesn't hurt, it's not necessary. One school of thought is that doing so helps make the transition to the full (squat) movements easier.

    When I PSN, I just receive and rise. They're not in my routine right now though.
     
    #124 chicanerous, Feb 20, 2007
    Last edited: Feb 20, 2007
  5. Pete5

    Pete5 Active Member

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    Thanks.

    Any particular reason you aren't incorporating Snatches into your routine?
     
  6. chicanerous

    chicanerous Elite Member
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    My goals are a bigger deadlift, squat, and rack jerk at the moment and the PSN isn't as useful as an assistance exercise as the other exercises I'm using.
     
  7. Big_D

    Big_D Well-Known Member

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    I'm always amazed by you chic, keep on doin' what you're doin'. Someone with your thirst for knowledge and zeal for helping people can only go up! BTW you surpassed my weight :nono:. Once I get down to 7-8% BF I'll smoke you!:spaz:
     
  8. chicanerous

    chicanerous Elite Member
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    Nah, I've been logging my in the gym weight, which is heavier than my fasted weight (because it's taken at the end of the day). First thing in the morning, I'm only about 172-173 at the moment.
     
  9. Nowhereman

    Nowhereman Well-Known Member

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    Chicanerous,

    Sorry for bugging you on your thread. I was just wondering when you thought it necessary to where a belt for deadlifts? What is they weight range? I weigh 171 right now, and I'm not big by any means, as anyone can see in my journal pics, but I would hate to screw up my back. I noticed you didn't use one and your definitely doing a lot more than me 285/4 times. So I figure I still have a ways to go, but I'd like to get prepared.
     
  10. chicanerous

    chicanerous Elite Member
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    I pretty much never wear a belt. I haven't put on one in a year or so now. I also haven't sustained any back injuries in that time despite frequent heavy and maximal lifting and little direct core work.

    I'd recommend that you concentrate on using the best form possible at all times. Always give every rep your 100% complete focus and concentration. Use good posture at all times, especially while racking and unracking barbells as well as moving plates or dumbbells to prepare for a lift -- think of these things as exercise, just like your actual sets and reps. (I actually frequently rearrange plates that are out of place just for the added benefit.) If you treat everything you do this way then, practically speaking, there's hardly ever a use for a belt because you're always focused, using good form and posture. I'm definitely not against the use of a belt, but I would try to use it as little as possible because you don't want it to become a crutch.

    You might try asking the forum this question. I'm sure there will be a lot of differing and good opinions.
     
    #130 chicanerous, Feb 22, 2007
    Last edited: Mar 3, 2007
  11. chicanerous

    chicanerous Elite Member
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    Week 24 at February 26, 2007.
    College Week 24 (Sophomore Year)

    Monday (10:30 PM)

    Deadlift: 6x135, 6x135, 3x225, 2x265, 1x315, 1x365, 1x415, 2x375, 2x375
    Bulgarian Split Squats: 6x40 | 3x8x70 (3360 -- 140)

    "Those split squats were hard. The gym was full of frat boys trying to get buff in the two weeks before Spring Break. I wasn't able to fight my way through the army of them doing cable kickbacks and curls to finish with pull-throughs. Bodyweight on gym scale was 179.9 lbs."

    Tuesday

    Wednesday (10:30 PM)

    Romanian Deadlift: 6x135, 3x185, 2x225, 1x255 | 5x295, 5x295, 5x245, 5x275, 5x255 (6825 -- 273)
    Military Press: 6x95 | 5x3x145 on 2', 5x3x145 on 1'30" (4350 -- 145)
    Lat Pull-down: 6x96 | 8x132, 8x132, 6x132, 3 PU

    Shoulder Health: inlocates, dislocates, BTN band pull aparts, scapular push-ups, external rotations

    "Gym scale said 181.5 lbs -- hell yah. I developed a wicked pump around my second warm-up set. :bang: So, my lower back was tight through pretty much all the RDL sets, which wasn't too fun. As usual, it got better by the time I was into the work sets though. MP was taking too long on 2' rest so I cut it to 1'30" half way through. I definitely need to up the weight a bit."

    Thursday

    Friday (8:30 PM)

    Front Squat: 4x245, 2x245, 8x205, 8x205, 2x205 (5160 -- 215)
    Unilateral Rows: 3x10x60 (1800 -- 60)

    "Gym scale said 180.0 lbs. Meh. I need to gain some focus here. I've been missing this day every few weeks because of near all nighters for school work."

    Saturday

    Sunday

    "There's something funky going on here around the calf and hamstring insertion points on the back of my left knee. There's some tightness there, but it's not like there's an overstretch or any real injury or actual pain. It's really peculiar. It's odd enough that I know something is not right, but I have absolutely no fix on the nature of it. As a result, since zens had something similar a while ago, I'm taking the same route as him -- a couple days off to see if it sorts itself out."
     
    #131 chicanerous, Feb 26, 2007
    Last edited: Mar 5, 2007
  12. chicanerous

    chicanerous Elite Member
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    Week 25 at March 5, 2007.
    College Week 25 (Sophomore Year)

    Monday (10 PM)

    Power Snatch: 2x95, 2x115, 2x125, 2x135, 0x155, 0x155
    Power Clean: 2x155, 2x165, 2x175, 2x185, 2x195, 1x205, 0x215
    Jump Shrug: 2x215, 2x225, 2x235, 2x245
    Deadlift: 2x275, 2x295, 2x315, 2x355, 1x385

    Barbell Rack Holds: :10x225, :10x225, :10x225, :10x225 and overhead hangs

    Depth Jumps (from bench): 6, 6
    Kneeling Squat Jumps: 4, 3
    Vertical Jumps: 2 + 2 + 2

    "Great workout. I was in the groove for cleans. My form was excellent. I caught 205 just above parallel and pulled 215 high enough, but I just couldn't get under fast enough. I was nearly in squat clean territory. :eek: I jerked that 205 for shits and giggles. :o I did everything but the deadlift single without straps -- my grip is actually a lot better than I thought it was. But, it was toast by the time I tried to do rack holds. I also definitely lack reactive strength; I'm pretty sure my vert from the depth jump was actually less my regular jumps. :lol: Gym scale said bodyweight 179.2 lbs."

    Tuesday

    "I strained something on the right side of my mid to upper back -- maybe the lower trap. It gives some pain and tightness when I twist my torso. It's annoying, but nothing big or serious. :sleep: I believe it happened after lifting."

    Wednesday

    "It feels a lot better and is almost gone already. :tu:"

    Thursday (11 PM)

    Back Squat: 10x135, 3x175, 10x185, 8x195, 8x205, 4x215, 2x225

    "Hahahahahahaha."

    Friday

    Saturday (6 PM)

    Power Clean: 3x115, 3x135, 3x155, 2x185
    Squat Clean: 3x135, 3x135, 1x185, 1x205, 0x225
    Jump Shrugs: 2x225

    Military Press: 3x115, 2x135, 1x155, 1x165, 1x175

    "OK, so that was easy. I can now squat clean. Haha. I need to get lightning fast and slightly insane though, working drop cleans and the like until I can dive under anything and everything. Gym scale said 180.3 lbs."

    Sunday
     
    #132 chicanerous, Mar 5, 2007
    Last edited: Mar 10, 2007
  13. Jedi

    Jedi Well-Known Member

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    Hi Chic :) what are you majoring in college? Or maybe you don't major in the States in your first year???

    Anyhow I enjoy reading your input in lots of the journals !

    have a good week :)

    JEDI
     
  14. chicanerous

    chicanerous Elite Member
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    Hi, Jedi. :) I'm almost finished with my second year actually. I'm double majoring in Mathematics and English. :tu:
     
  15. chicanerous

    chicanerous Elite Member
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    Week 26 at March 12, 2007.
    College Week 26 (Sophomore Year)

    Monday (8:30 PM)

    Squat Cleans: 3x135, 2x135, 2x185, 2x135, 1x185, 0x205, 1x205, 0x225, 0x225, 1x205, 1x205, 1x205, 3x135
    Cleans (from full extension): 2x95, 2x95, 2x95, 3x45, 3x45, 3x45, 3x45
    High Pulls: 5x205

    Depth Jumps: 5, 5
    Vertical Jumps: 2, 2, 2

    "Worked on my drop speed. It was getting faster by the end. I figured out how to 'stomp' which seems to speed things up. I also videoed and found numerous things that were slightly off, which all contribute to a less powerful pull. I need to memorize the body positions. Gym scale said 182.2 lbs."

    Tuesday

    Wednesday

    Thursday

    "Man, I've been feeling like crap lately. Because of how things have worked out lately, I've been eating a ton of processed junk and sugar. It's really affecting my energy levels, recovery, and performance in the gym. On top of that, I would have normally deloaded by now, but, since I have to take a full week off next week for Spring Break (about time for one anyways), I didn't want to deload into a break. My sleep has also been terrible lately. Not because of the time change though -- it started before that. I've just been going to bed later and later and having incredible difficulty falling asleep. I went to the gym Tuesday and today but haven't even bothered to record what I did because I left after about thirty minutes each time -- my performance and energy was just too low.

    Spring Quarter, after break, is going to be a time of real progress and solid eating, unlike what this has degraded into. So, here's hoping for a solid recovery over break and that I'm fresh and ready to go when I get back. :tucool:

    I'm going to get a multi, some ZMA, some extra vitamin C, a bowl, utensils, oatmeal, and a bunch of almonds for next term."

    Friday

    "Spring Break."

    Saturday

    "Leave for Greece."

    Sunday
     
    #135 chicanerous, Mar 9, 2007
    Last edited: Mar 15, 2007
  16. chicanerous

    chicanerous Elite Member
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    1-RM Strength Update (3/09/07)

    Bodyweight: 175 lbs

    Deadlift: 415 lbs
    Romanian Deadlift: 335 lbs
    Power Clean: 205 lbs

    Back Squat: 308 lbs
    Front Squat: 275 lbs

    Military Press: 175 lbs
    Push Press: 235 lbs

    I don't have new numbers for my jerk or SNDL. I took the SNDL out of my routine. I only jerked once and missed a 265 lb attempt. I'm certain I could do it now (and there's a video of the attempt on Youtube), but, since I didn't make it, I'm not going to write it down. The back squat is a similar situation. I only maxed it once, hitting 140 kg at the time and then missing 150 kg. I have a suspicion that I have that lift in me, especially considering my FSQ, but I'm not putting it down until I've actually done it.

    Compare to last update:

     
    #136 chicanerous, Mar 9, 2007
    Last edited: Jun 16, 2007
  17. chicanerous

    chicanerous Elite Member
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    Week 27 at March 19, 2007.
    College Week 27 (Sophomore Year)

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    "Return from Greece."

    Saturday

    Sunday

    "Spring Break ends."
     
    #137 chicanerous, Mar 9, 2007
    Last edited: Mar 9, 2007
  18. chicanerous

    chicanerous Elite Member
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    Rippetoe (?) Squat Program

    Going to need to get out my fractional plates.

    WEEK 1
    1. BSQ 5 x 5 @ 70% (216)
    2. FSQ 6 x 2-3 @ 65% (179)
    3. BSQ 6 x 1 @ 90% (278)

    WEEK 2
    4. BSQ 5 x 5 @ 73% (225)
    5. FSQ 6 x 2-3 @ 65% (179)
    6. BSQ 6 x 1 @ 91% (281)

    WEEK 3
    7. BSQ 5 x 5 @ 75% (231)
    8. FSQ 6 x 2-3 @ 67% (185)
    9. BSQ 6 x 1 @ 92% (284)

    WEEK 4
    10. BSQ 5 x 5 @ 77% (238)
    11. FSQ 6 x 2-3 @ 67% (185)
    12. BSQ 6 x 1 @ 93% (287)

    WEEK 5
    13. BSQ 5 x 5 @ 79% (244)
    14. FSQ 6 x 2-3 @ 67% (185)
    15. BSQ 6 x 1 @ 93% (287)

    WEEK 6
    16. BSQ 5 x 5 @ 81% (250)
    17. FSQ 6 x 2-3 @ 67% (185)
    18. BSQ 6 x 1 @ 93% (287)

    WEEK 7
    19. BSQ 5 x 5 @ 83% (256)
    20. FSQ 6 x 2-3 @ 66% (182)
    21. BSQ 6 x 1 @ 94% (290)

    WEEK 8
    22. BSQ 5 x 5 @ 85% (262)
    23. FSQ 6 x 2-3 @ 64% (176)
    24. BSQ 6 x 1 @ 94% (290)

    WEEK 9
    25. BSQ 5 x 5 @ 87% (268)
    26. FSQ 6 x 2-3 @ 62% (171)
    27. BSQ 6 x 1 @ 96% (296)

    WEEK 10
    28. BSQ 5 x 5 @ 88% (272)
    29. FSQ 6 x 2-3 @ 60% (165)
    30. BSQ 6 x 1 @ 95% (293)

    5x5: first three sets of the BSQ are constant, then the last two are backing off by 10% each set.
     
    #138 chicanerous, Mar 9, 2007
    Last edited: Apr 7, 2007
  19. chicanerous

    chicanerous Elite Member
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    Spring Quarter "Frankenstein" Routine

    Monday

    RDL & MP: Ramp the weight to a top set of 5 by intervals of 10-15%, equaling the previous Friday's heavy triple.

    Back Squat: 5 x 5 -- following the squat program
    Romanian Deadlift: 5 x 5
    Military Press: 5 x 5
    Lat Pull-down: 3 x 8

    Wednesday

    RDL: First 3 sets are the same as Monday and the fourth set repeats the third.

    Front Squat: 6 x 2-3 -- following the squat program
    Romanian Deadlift: 4 x 5
    Bench Press: 3 x 8
    Unilateral Row: 3 x 8

    Friday

    RDL & MP: The first 4 sets are the same as Monday's, the triple is 2.5% above Monday's top set of 5, and the set of 8 is with the third set of 5's weight.

    Back Squat: 6 x 1 -- following the squat program
    Romanian Deadlift: 4 x 5, 1 x 3, 1 x 8
    Military Press: 4 x 5, 1 x 3, 1 x 8
    Lat Pull-down: 3 x 8

    ---

    The RDL and MP top set progression for the 5 x 5 ramp each week should look something like:

    RDL: 270, 277, 284, 291, 298, 305, 312, 320, 328, 336, 344
    MP: x, 135, 138, 141, 144, 147, 151, 155, 159, 163, 167

    But, that's ideal and unlikely to happen.
     
    #139 chicanerous, Mar 9, 2007
    Last edited: Apr 5, 2007
  20. Pete5

    Pete5 Active Member

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    Quick question:

    When performing overhead squats the wrists should remain straight with the arms and not bend backwards, correct?

    Thanks
     

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