Friday - Cycle 1 Day 3: Snatch, Hang Clean, Bench Press, Squat

Last time I missed about half my snatches, so this time I went through and did two at each weight, and then dropped back when I missed two at one weight. Only missed two total which was good.

Snatch:

-40 kg x 3

-50 x 2

-60 x 1, 1

-65 x 1, 1

-70 x 1, 1

-75 x miss, 1, miss

-65 x 2, 2

Hang Clean (below knee):

-50 kg x 2

-60 x 3

-70 x 3

-80 x 3

-90 x 1+miss+miss (grip failing)

-80 x 3, 3

Bench Press:

-105 lbs x 5

-135 x 5

-200 x 5

-230 x 3, 3, 1

Back Squat:

-70 kg x 5

-90 x 5

-110 x 5

-115 x 5, 5

Push Situp:

-10 lbs x 10

-15 x 10

-25 x 8, 8, 8

Notes:

-grip is really tough, I think the bar is 31 or 32 mm, which I have trouble wrapping with the thumb on snatches (short fingers). If I can do this, I can do 28 mm bars no problem

-found the perfect foot position for squats for ATG with no ankle pain: heels shoulder width, feet pointed out 35 - 40 degrees.

Wednesday - Cycle 1 Day 2: Hang Snatch, Clean, Front Squat

Normally the clean would be a full clean and jerk, but no ceiling space, too much snow, and can't do the split with my ankle still healing so cleans only.

Hang Snatch (high hang):

-40 kg x 3, 3

-50 x 3

-60 x 2, 3 (re-did the set)

-65 x 3, 3, 3

Clean:

-70 kg x 2

-79 x 1

-90 x 1

-100 x 1

-105 x 1 (power clean actually)

-110 x miss

Front Squat:

-70 kg x 5

-90 x 5

-100 x 3

-105 x 3, 2, 1 (tried for 3x3)

Notes:

-could have tried again with the clean but don't wanna mess up bad and re-injure ankle while its still healing, hasn't even been 3 weeks

-leaning forward on the front squats

-still getting used to the increased workload on the legs

-gotta remember to "Snatch Like You Clean!" and pull it up not forward. Technique felt really good on the snatches today.

Monday: Cycle 1, Day 1: Snatch, Hang Clean, Press, Back Squat

Not the greatest workout due to not lifting for a while and shoveling all morning, but still good.

Snatch:

-40 kg x 3

-50 x 2

-60 x 2

-65 x miss, 1

-70 x miss, 1

-75 x miss, miss

Hang Clean (high hang):

-70 kg x 2

-79 x 2

-90 x 2

-95 x 2

-100 x 2, miss+miss

Seated Press:

-75 lbs x 6

-111 x 5 x 5

Back Squat:

-70 kg x 5

-110 x 3 x 5 reps

Notes:

-after shoveling and with the ankle, I went a bit lighter

-squats were hard despite being pretty light. I would like to work up to 5x5 at some point, but today I did 3x5. I used to squat first so my work capacity will improve over time for when I squat last.

-press was tough but I can definitely do more next time

Sunday - Light Workout: 3 Pos Snatch, Seated Press, Pullups, L-sit Holds

3 Position Snatch (high hang, below knee, floor):

-40 kg x 2 x 1 rep

-50 x 1

-55 x 1

-60 x 2 x 1 rep

Seated Press:

-40 kg x 5

-60 x 4, 2 (135 lbs)

Pullups:

-BW x 6

-50 lbs x 5, 5, 5

3 Count L-sit Holds:

-BW x 5, 5, 5

Notes:

-get foam roller

-bar is really thick for snatches, makes it tough, not terrible though

-kept the workout light because it has been a while since I last worked out heavy Oly lifts

Winter Workout Plan

Glenn Pendlay Olympic Weightlifting Plan

*modified for 4 days with deadlifts (because I like them)

Day 1:

Snatch

Hang Clean

Press

Back Squat

Day 2:

Hang Snatch

Clean and Jerk

Front Squat

Day 3:

Snatch

Hang Clean

Bench press

Back Squat

Day 4:

Hang Snatch

Clean and Jerk

Deadlift

*on all days, necessary assistance work will be done afterward

*in case of too much snow to do snatches or clean and jerks, there will be substitutions:

-clean and jerks = cleans, then either a pressing exercise or split jumps (weighted)

*if ankle (sprained earlier) cannot do a lift, I will substitute as needed

Saturday - Cleans, Dips, Deadlifts

First Workout in the home gym.

Cleans:

-40 kg x 3

-60 x 3

-70 x 3

-90 x 2

-100 x 3 x 2 reps

Dips:

-BW x 5

-25 lbs x 5

-50 x 5

-55 x 3 x 5 reps

Deadlift:

-135 lbs x 5

-225 x 5

-315 x 5

-355 x 3 x 5 reps

Notes:

-bring water down

-make stairs

-make plate rack

-make shelf

-get heavier DBs

-get 2.5 lbs weights

Home Gym Completed

One week ago, I began my home gym project. All I had was an old bench, some standard weights and a lot of 2x4s. Every day was a new project. First the bumpers came in the mail. Then the pullup bar. I bought the iron plates. Built the dip station. The bumper plate rack. Bought plywood for the platform and measured what I need, cut and built the platform a day later. Lastly, I put some rug on the platform and the floor, vacuumed an inordinate amount of dust out of the room, and moved things to their final places. I still need to vacuum the carpet with a normal vacuum one more time, but tomorrow, I am using the gym for the first time, for a real workout.

Home Gym Equipment: Squat Stands

Drove out to Lawrence to get these squat stands for $40, great deal. They are adjustable pretty far, which is good enough for me. I need to finish the platform so I can use them on it, but after that I am good to work out!

From what the ad on Craigslist said, these are made by Weider and are from the 1960. They are old and rusty, and I am inclined to believe the ad.

DIY: Building a Weightlifting Platform

So here are the plans I made for the weightlifting platform I am making tomorrow. I will have some real life pictures of it as I make it. Most of the stuff I am doing was taken right from http://www.ironmind.com/ironmind/opencms/Main/homesweathome6.html.

However, due to the fact that the door to my gym is 32" x 32", so the maximum I can fit is 44", not 48" as Ironmind outlines, I had to cut my wood differently. I wanted a 6x8 platform, not a 8x8 (don't need it for full clean and jerks or snatches, just cleans and deadlifts, because there is no head room), so I cut each 4x8 piece of plywood into two 3x4 segments and one 2x4 segment. Then I arranged the two lower layers. I still don't have rubber to use, so I am waiting on that.

Pictures tomorrow after cutting and assembling. Also, tomorrow I get my squat stands.

Step 1:

Lay the bottom layer (seen in diagram above), then the second layer above it. I used a corner to make sure everything was situated well and even, but you might not have that option, so use what you have. Extra wood, walls, chairs, anything will work to make sure its all straight and even.

Once everything is set, screw down the layers to each other, or nail if you choose. Screws will enable it to be taken apart. I used screws at the edges of each piece roughly 8 inches from each other.

Step 2:

Get the top segment (or segments, in my case) and set it in the middle of the platform. This will be where you stand so it should be flat. Screw it down on the edges and make sure nothing sticks up, I did it every 6 inches around the edges of each piece. To make it extra sturdy, use screws that reach through all 3 sheets of plywood. My top piece (both together) is 41" wide.

Step 3:

Set the two cushions (rubber is best, but I may use layers of carpet for now) on the edges and screw them down, making sure the screws aren't sticking up anywhere.

Here is a good option for rubber mats - this is about the price you're going to be paying.
Rubber-Cal "Shark Tooth" Heavy-Duty Matting - 3/4-inch Thick Rubber Mats - Black - Made in the USA - 3/4 inch thick x 4ft x 6ft

Enjoy the platform.

Bumper Plate Floor Stand

Made a little stand out of wood for the bumpers, so they don't sit on the ground which is pretty dirty. I may make another someday that fits a bit better, but this seems to work pretty well. Stable and does its job fine.

DIY: Homemade Dip Station

Homemade Dip Station:

Parts needed:

....2x4s cut into these lengths...

-4 x 46.5"

-4 x 48"

-3 x 22"

-1 x 33"

-1 x 34"

-2 x 24" plywood sheet

-2 x 22.5" 2" diameter steel pipe

-whole buttload of screws and/or nails

Step 1 (pictures 1 + 2):

Get two of the 46.5" pieces, and two of the 48" pieces, laying the 46.5" parallel to each other. This will be the height of the dip bars, in addition to the diameter of the piping, added to the width of the 2x4 on the bottom (1.5"). This comes out to a total of 50", which corresponds to MY HEIGHT. I urge you to measure yourself before doing anything. I wanted to be able to get up high, in order to put weights on a belt and not have them touch the ground. I am 6' tall with relatively long arms.

Take one of the 48" pieces and lay it from one end to the other as shown. I put some weights on it and had a piece of wood 22.5" long represent the metal bar, to make sure I put the wood the right distances apart. Screw or nail the 48" in, on both sides but only one screw so it can be shifted if need be. Then flip the piece over and set another piece from corner to corner, this time the other corner, making an X. Once you have the dimensions set (remember, 22.5" wide), put some more screws in to make sure the pieces are secure.

Make another. Seen in picture 2.

Step 2 (picture 3):

Now, attach the steel piping. I suppose PVC might work, but I didn't want to worry about it moving or breaking. I put some caps on the pipe so I don't cut myself up, but if you make nice cuts and sand, then it might not be an issue. Tape would serve the same purpose. I drilled 2 holes on each side, bigger in diameter on top, and put some screws into the wood. Nice and secure.

Step 3 (pictures 4 + 5):

Now, flip both pieces over and put the 22" piece on one end (this will be the back end, farthest from the user) and the 33" piece on the other end. If you want, both these could be the same width, and would create parallel bars, but I wanted a V to make variable widths so my friends can use it too. Make sure everything is centered and screw that down. Flip it over, and attach two 22" pieces to make sure it won't change angles.

Step 4 (picture 5):

Take both pieces of plywood and attach them on the front. 2x4s will work, but I didn't have any screws long enough to work at that angle. Plus, you can put more screws into plywood. Attach both at varied heights, for stability. One around the bottom, another around the top.

Then, take the 34" piece and attach it to the other side. This will be stability as well as act as a step. Careful though, the assembly might tip if you have a lot of weight and aren't careful, so be careful. It didn't tip for me if that helps.

Since I wanted it to act as a step, I attached the piece with where I would step at 18" from the ground, but it will vary for users. You are done. Enjoy, and be careful.

Disclaimer:

This is not guaranteed to work, nor is it guaranteed to be safe and secure. If you want to be really sure, buy something from a reputable manufacturer. Otherwise, have fun, save money, and lift big.

An alternative to making it yourself, this model is minimalist and pretty cheap.
Soozier Dip Stand Parallel Bar Home Gym Dipping Station

Mounting the Pullup Bar

I had found a nice piece of steel pipe in the basement that I wanted to use as a pullup bar, but it was covered in rust. I sanded it down until it looked and felt nice, and made some wooden mounts out of 2x4s. Mounting it wasn't too difficult, I just leveled it and attached the wood. To secure it, I used some bolts on the edges of the mounts to make sure it won't move, and then put some screws around them to make sure it won't turn or raise up out of the mounts (not that it would defy gravity for no reason).

However, I wan't sure if it was safe for me to use - especially if I wanted to do weighted pullups. I didn't really want to test my own weight first, because it might come crashing down, so I hooked up some straps to six 45 lbs plates (270), and moved the support away. It bent, but didn't move, creak, or anything. However, my problem that I didn't anticipate happened - I couldn't get the weights off. The straps stretched and the bar bent, so the support was too tall to get under. Besides, it was really heavy. So I ran to the garage and got some long-range bush clippers, clipped the strap on one side, and all was safe, thankfully. I am going to use those straps to make some more lifting straps. If I hadn't cut it, that would have hung for years.

Also, I put a piece of wood to get the insulation out of my face, and I have no problems with head space, although it looks like I am hitting my head in the picture, I have plenty of room.

Pullup:

-BW x 2 x 5 reps

-50 lbs x 5

-BW x 5

Home Gym Work and Equipment Pickup

Drove out to Danville, NH today to get 605 lbs of weight plates and a barbell, good deal at $225. Took about an hour to get there, a bit more to get back, but I had some friends join me, which was helpful and nice of them. Got all the weights loaded into the gym in back, along with the bar, and the gym is really coming along nicely. Got a bench, a barbell, plates, bumpers.

Worked with some of the 2x4s I have in the room, got about 50 or so from the half-pipe that was taken apart, they are all pressure treated and in good condition so its free lumber for me. Got two steel bars, one thin for chins and one thick that I am going to attempt to fashion into a dip station. The thin one I have prepared a wooden mount (2 pieces) that will attach to the ceiling and keep the bar in place. The dip station will require some more thought but I have designs in my notebook that should be good to use.

Wright Rubber Solid Rubber Training Bumpers

Just got the shipment of bumpers, came in two days! Great delivery service, came on its own palette and everything, in boxes, wrapped in plastic. For delivery that costs $129 they have to have great service I guess.

So I haven't used them yet, but they are hard as a rock. I think they froze. In the gym area it will be significantly warmer I hope, so they will be better. Either way, its better than metal, and hell, if it cracks in half I am sure I can get another for free. I mean things like that just don't happen.

Excited to use them, getting 605 lbs in iron and a barbell tomorrow, so I can test them out. Gotta be careful though because of the healing sprained ankle.

One idea is to either paint the outer circumference with spray paint or use colored duct tape like at school to denote weight, red, blue, yellow, green. I will consider the 35 lb to be 15 kg, even though it is like 15.87 kg.

PS: The dirt and footprints on them is from me using them as stairs to get out of the garage to get my camera, after I had set them up on the staircase.

First Muscle Up Ever

I didn't post this video at the time, but I completed my first muscle up on 11/08/10. Its interesting to note that I am wearing the exact same thing (minus the shoes, which are different, but still same color), on 12/08 when I max out on the deadlift in the other video. Yes there was a kip, but its a bit better now. It was the first, give me a break.

Progress Pictures

November 2010

September 2010e
June 2010

I must say, I am disappointed with the lighting on these shots. They are very washed out. I will have to work on that.

Fall Semester 2010 Gains

Clean and jerk 61.6

Snatch 60.6

Back Squat 85

Deadlift 60

Bench Press 40

Press 30

BB Row 35

Chin 77

Values are in lbs.

Overall I feel pretty good about this. All the lifts went up, despite having to deload the squat and deadlift at different points, I still did really well with all of them. Could I have improved more? Yes, of course. But did I do well, and surpass several goals? Yes. That makes me happy, and keeps me motivated to keep trying and improving. Even with the sprained ankle at the end, still a good semester.

Wednesday - Press, Chins, Rows / Sprained Ankle Session 2

Press:

-95 lbs x 5

-105 x 5

-135 x 3

-145 x 3

-155 x 1

-160 x miss, miss

-135 x 3, 3

-145 x miss

Chins:

-BW x 10, 5, 5, 5

Single Arm DB Row:

-65 lbs x 5

-85 x 5

-100 x 7 x 5

Curls DB:

-5 x 25

-3 x 35

Notes:

-second sprained ankle session

-press is hard, gonna work on it over break

-held the last chin at the top (isometric hold at full contraction) for as long as possible

-too bad the DBs only went to 100 lbs on the rows

-ankle feeling ok, no problems with any of the lifts

-press PR

-technically a DB row PR, but it wasn't that hard

Bumper Plates Purchased and Shipped

Bought some bumper plates from Wright Rubber.

-2 x 10 kg
-2 x 35 lbs
-2 x 20 kg
-2 x 25 kg

The reason I got the 35 lbs instead of 15 kg was because there was a clearance of the old, brass bushing 35 lb and 25 kg bumpers, so I got those instead and saved like $90. The shipment will be getting to my house tomorrow, I will check it out when I get home, take some pictures, and lift big.

That is the picture from the site. I wonder how close they will look to that in person.

Monday - Bench Press Maxout/Sprained Ankle Session 1

Bench Press:
-85 lbs x 5
-135 x 4
-185 x 2
-235 x 1
-250 x 1
-260 x miss

Chins:
-BW x 5x5

Notes:
-Ankle feeling better, can walk, albiet stiffly. No squatting with weight though, that would just be asking for trouble.
-didn't make the third bench attempt, but whatever, its just bench press

Deadlift 430 lbs Max Video

Goals for Winter Break

With this recent ankle sprain the numbers may be down, but the goals I set for winter break are:

Clean and Jerk: 125 kg (276 lbs) (adding 10 kg to current max)

Snatch: 90 kg (198 lbs) (adding roughly 7 kg to current max)

Back Squat: 350 lbs (adding roughly 25 lbs to current max)

Bench Press: 275

Deadlift: 460 (adding 30 lbs to current max)

Front Squat: 315 (adding probably about 40 lbs to current max)

Press: 185

Bench and Press TBA

Home Gym Purchases

I have arranged to purchase 605 lbs in iron plates from a seller on Craigslist, as well as a Olympic sized barbell. I don't know the state of the bar, or its make, but he lifted heavy, so I can assume it is most likely of medium quality or higher. I will take pictures as well (wish I had from the start before cleaning the room), but here is a photo that he took of the weight and barbell.

Goals re-examined

Bench 260
...TBA

OHP 5x150
....TBA

Deadlift 1x450
-I didn't get this, but I did lift 430, which considering the deload after making the goal of 450, is right on track. Still an 60 lbs increase from maxing out over the summer with 370.

Squat 5x315
...Ankle twist did not allow for this test, but I did max out at 325 about a month ago, and could probably come to that number again if not for the ankle.

Clean and Jerk 125 kg
-The goal was originally just 105, but I easily broke that. Then I broke the goal of 110. Then I broke the goal of 115. I cleaned 120, but couldn't jerk it. I might have beaten 115 but I twisted my ankle cleaning 117.3. Still a good 60 lbs increase from beginning of semester.

Pullup 5x75
-I did this. I also chinned 115.

Snatch 90 kg
-I did not snatch over 82.3, due to technique flaws. My snatches need a lot of work, but I am determined to do better.

Friday - Clean and Jerk, Twisted Ankle

Clean and Jerk:

-40 kg x 3

-60 x 2

-80 x 2

-91 x 1

-100 x 1

-110 x 1

-115 x clean, miss, 1

-117.3 x super-miss (twisted ankle)

Notes:

-was a pretty good session, finally got 115 even though thats not a PR I was happy. Should have called it a day though, because I fucked up my right ankle with the knee popping in on the recovery of the clean at 117.3. In the beginning it really hurt, but then stopped hurting sharply after only about a minute. I have full mobility but it does hurt to twist it in, like if I was the use the floor to make a sidekick edge. I am icing it, elevated, resting, and am going to wrap it with something.

I won't lift tomorrow, and the only thing I will do at most this week in the gym is max out the bench press. By the end of the week, it should be good, and by the time everything is set up at home I should be good to work back into squatting. I don't anticipate too many problems, but man did it hurt at first. I had to check to make sure all the bones were still inside my leg. I heard my ankle pop. Not fun. No crying for me though.

Wednesday - Maxing out the Deadlift

Deadlift:
-135 lbs x 5
-225 x 3
-315 x 2
-385 x 1
-405 x 1
-420 x 1
-430 x 1
-440 x 0, 0

Dead Stop Rock Bottom Front Squat:
-135 x 5
-185 x 3, 3
-195 x 11 (failure)

Chins:
-BW x 7 (failure)

Notes:
-good deadlift session, broke past what the 1RM calculator said I would get (420 lbs). Tried for 440 but wouldn't get up past an inch off the floor. Still a good session and I am happy with it.
-did the front squats bottomed out, really for fun

Monday Snatch Work, Front Squats, Chins

Snatch Drill (low hang pull, hang snatch, hang snatch, no dropping bar between reps):
-40 kg x 1
-45 x 1
-50 x 1
-55 x 1
-60 x miss, 1,1,1,1

Front Squat:
-135 lbs x 5
-154 x 5
-225 x 3
-235 x 3
-245 x 3
-255 x 3
-265 x 1

Chins:
-BW x 14 (to failure)

Notes:
-gotta hit the hips, and snatch like a clean
-tough on the hands
-good cue for front squats, probably back squats too: HIPS IN
-got my name written up for breaking the chalk rule...oops
-GOT NEW SHOES: Adidas Power Perfect II. Damn these things are nice, and look nice too.

Saturday Squat, Bench, Chins

Squats:
-135 lbs x 5
-225 x 5
-300 x 3, 1
-225 x 5

Bench Press:
-230 lbs x 5, 4, 4

Chins:
-45 lbs x 2
-90 x 1
-135 x .5
-115 x 1

Single Leg RDL:
-75 x 10, 10

Notes:
-I am not ready to squat heavy the day after maxing snatches and clean and jerks
-took a quick rest after rep 3 set 3 on bench
-squats were hard

Friday Snatch, Clean and Jerk

Snatch:
-60 kg x 1
-65 x 1
-70 x 1
-75 x 1,1
-80 x miss, miss, miss

Clean and Jerk:
-80 kg x 1
-90 x 1
-100 x 1
-110 x 1
-115 x 1
-120 x clean no jerk, miss, miss ---Clean PR!

Roman Chair Situp:
-25 lbs x 5, 5, 5

Notes:
-snatches too far forward, need to drill them, next week and over winter break lots of technique drills to get it down
-clean PR
-almost had the first jerk

Wednesday Hang Snatch, Deadlift - Quick Workout

Hang Snatch (2 sec pause):
-40 kg x 3
-50 x 2
-60 x 2
-65 x 2
-70 x 1, 1

Deadlift:
-110 kg x 5
-150 x 3
-170 x 5, 5, 5

Notes:
-had to cut the workout really short, so much so that I didn't rest much. Had I more time, I would have worked up the snatches slower and probably done better, but I just really wanted to do some. My goal was the deadlift this workout, because next week I am maxing it out.
-fell to my knee second set of the 70 kg snatch, but stood up because I figured what the hell