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Back 2 tha old skool...

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Scourge_of_God
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2004/02/26 02:33:08 (permalink)
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Back 2 tha old skool...

Pre-training right now - I'm trying to get used to bloody awkward exercises like the bent press and the OH squat.

Today:

One-handed barbell snatch: 6x20, 2x1x40, 1x47, 1x47.5
Bent press: 6x20, 3x30, 3x35, 1x40
OH squat: 10x20, 6x30, 6x40, 3x50
Power clean: 6x60(and press), 1x80, 1x85, 1x90, 1x95(X)
Plate curl: a few x many x not a lot

My 'proper' routine probably won't have that much volume but I'm using some fairly feckless weights at the moment while I learn the technique to the relevant exercises.
#1

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    Scourge_of_God
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    RE: Back 2 tha old skool... 2004/02/29 00:18:40 (permalink)
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    Bent press: 2x6x20, 3x30, 2x40, 3x35
    OH squat: 10x20, 6x40, 6x50, 2x60
    Power clean: 6x60 (and press), 2x1x80, 1x90, 1x95(X), 1x92.5
    Plate curls/plate pinching
    Weighted sit-ups - 3x10x35
    #2
    Robert
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    RE: Back 2 tha old skool... 2004/02/29 11:09:17 (permalink)
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    like it mate, like it alot.
    rob
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    Scourge_of_God
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    RE: Back 2 tha old skool... 2004/02/29 18:09:08 (permalink)
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    quote:
    Originally posted by Robert

    like it mate, like it alot.
    rob


    Thanks... Any suggestions or words of advice? How are you doing with the OH squat?
    #4
    GoldenArrow
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    RE: Back 2 tha old skool... 2004/02/29 18:24:06 (permalink)
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    Any links to 'how to' for the bent press, and any anecdotal evidence for doing it?
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    Scourge_of_God
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    RE: Back 2 tha old skool... 2004/02/29 18:53:08 (permalink)
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    quote:
    Originally posted by GoldenArrow

    Any links to 'how to' for the bent press, and any anecdotal evidence for doing it?


    http://www.iowastrong.com/bentp.html
    http://www.americanpowerliftevolution.net/BentPressPage.html
    http://www.naturalstrength.com/history/detail.asp?ArticleID=939

    There's plenty of anecdotal evidence for using the bent press if you search around the internet. Also, just look at it - Lifting a barbell overhead with one hand is always going to be extremely taxing on the core stabilisers and it is a very effective exercise from a functional strength point of view. Being able to press a 386lb barbell above your head with one hand could also be thought of as an end in itself . I've been doing it for a few weeks now and I can tell you that it kicks the crap out of me, even on the light weights that I'm using. Try it.
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    GoldenArrow
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    RE: Back 2 tha old skool... 2004/02/29 19:57:09 (permalink)
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    I *might*...looks pretty dangerous for people with dodgy backs though (Me) .... and how do you get the weight into the start position?!
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    Scourge_of_God
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    RE: Back 2 tha old skool... 2004/03/01 00:48:41 (permalink)
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    quote:
    Originally posted by GoldenArrow

    I *might*...looks pretty dangerous for people with dodgy backs though (Me) .... and how do you get the weight into the start position?!


    I dunno what kinda stress it will put on your back - Try it light to start with in any case, 'cos balancing the bar is hard as hell first time you try it.

    Three ways on getting the bar onto your shoulder...

    1) Pick it up out of a squat/power rack. This is what I do, 'cos that's the easy way and the lift is hard enough as it is.
    2) One-handed clean the weight up to your shoulder then press it from there. Probably best avoided if you haven't done one-handed oly lifts before or if you start using heavier weights.
    3) Have the bb on the floor so it is in front of you, lying away from you (parrallel to your line of sight, if you see what I mean). Pick the near end up and lift it in the air until the bb is standing upright on its far end. Grab the bar in the middle (you'll need to mark it to get it right) and hoist it onto your shoulder. This is the one the big guys used for shifting big weights.

    G'luck...
    #8
    Scourge_of_God
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    RE: Back 2 tha old skool... 2004/03/02 20:18:43 (permalink)
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    Dunno what happened today - Decided I was bored with lifting little weights.

    Deadlift - 6x60, 3x100, 3x140, 1x180, 1x200, 1x220(X)
    One-handed barbell snatch - 6x20, 1x40, 1x45, 1x47.5
    Bench - 6x70, 3x100, 3x110, 1x120

    I think I've got a psychological sticking point at 220kg on the d/lift as I haven't done it for ages and I keep failing on it. I've never pulled 200kg so easy as I did today but still couldn't move 220. Grrr...

    Should resume usual routine for next workout...
    #9
    Scourge_of_God
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    RE: Back 2 tha old skool... 2004/03/05 13:18:16 (permalink)
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    Training: Workout A

    One-handed barbell snatch - 6x20, 2x1x40, 1x45, 1x47.5, 1x48
    Overhead squat - 2x6x40, 3x3x60
    Goodmorning - 6x60, 6x100, 4x3x140
    Weighted sit-ups - 3x10x35

    Still having trouble balancing the OH squat - I hate that exercise.
    #10
    Scourge_of_God
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    RE: Back 2 tha old skool... 2004/03/07 20:41:01 (permalink)
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    Workout B:

    Bent press (with one-handed clean): 6x20, 4x1x40, 1x42.5
    Power clean: 6x60(and press), 1x80, 1x90, 1x100(X)
    Half clean: 2x6x60, 6x65, 4x70
    Pull ups: 6xbw, 6x(+15), 6x(+10), 6xbw
    Plate curls + assorted grip work

    Messed around with bent press technique. Feels stronger but balance is an issue. Once I can stabilise the bar in the bent position I should be able to increase weights quite rapidly. Lost 42.5kg backwards after lockout but managed to avoid dislocating my shoulder. Still can't get 100kg power clean - About an inch away from being able to get under it. Grip is improving. Still waiting for COCs.
    #11
    Scourge_of_God
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    RE: Back 2 tha old skool... 2004/03/10 20:15:58 (permalink)
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    Workout A:

    One-handed barbell snatch: 6x20, 1x40, 1x45, 1x48, 1x50
    Overhead squat: 6x40, 3x60, 3x6x50
    Goodmorning: 6x60, 6x100, 3x140, 3x145, 2x3x150
    Static holds (5 secs): 140, 180, 220, 240, 260, 280
    Plate curls + grip work

    New pb on the one-handed snatch. Could probably have done a bit more, especially on my right. OH squat still giving me trouble with balance. Slight adjustment to technique meant 50kg felt quite stable, although still less well balanced than with one hand - I use the same weight for the OH squat and the one-handed snatch. How messed up is that? GM felt strong. Static holds are good fun.
    #12
    Scourge_of_God
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    RE: Back 2 tha old skool... 2004/03/12 18:24:30 (permalink)
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    Workout B kinda:

    Bent press: 2x1x20, 1x30, 1x40, 1x45, 1x47.5(X)
    Power clean: 6x60(and press), 2x1x80, 4x1x90, 1x95, 1x100(X)

    Crap session - Though I was OK before I started but felt stiff and weak once I got into it. Heavy static holds probably took more out of me than I expected. Still managed a new pb on the bent press - Feeling much stronger but unconfident with technique. Such is life. Still can't get that 100kg power clean. Grrr...
    #13
    kinkymisspinky
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    RE: Back 2 tha old skool... 2004/03/12 20:59:29 (permalink)
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    have you every cleaned 100kg? don't worry too much - last time i tried cleans i only managed 30kg :(
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    Scourge_of_God
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    RE: Back 2 tha old skool... 2004/03/13 09:29:53 (permalink)
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    quote:
    Originally posted by kinkymisspinky

    have you every cleaned 100kg? don't worry too much - last time i tried cleans i only managed 30kg :(


    Not yet... Soon.

    That's not much encouragement - You're like 5kg and 4' tall.
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    kinkymisspinky
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    RE: Back 2 tha old skool... 2004/03/13 18:49:30 (permalink)
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    oh yeah? i'll just have to bite your ankles, my dear.
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    Scourge_of_God
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    RE: Back 2 tha old skool... 2004/03/14 16:15:13 (permalink)
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    quote:
    Originally posted by kinkymisspinky

    oh yeah? i'll just have to bite your ankles, my dear.


    I'll just have to get myself some boots then, honey.

    Got my COCs today - T/#1/#2. My crushing grip sucks. I can close the #1 with my right and the trainer with my left. My ego hurts.

    I've found that I can close it easier if I don't bother setting it first, presumably because my pinch grip is stronger than my crushing grip so I can generate that much more force if the handle is right at the end of my fingers. Need to work on this.
    #17
    Scourge_of_God
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    RE: Back 2 tha old skool... 2004/03/15 22:32:35 (permalink)
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    Workout A:

    One-handed barbell snatch - 6x20, 2x1x40, 1x45, 1x50, 1x51(X)
    Overhead squat - 6x40, 6x50, 3x60, 2x6x55
    Goodmorning - 6x70, 6x110, 3x3x150, 6x110
    Weighted sit-ups - 4x10x35

    Got 50kg on the one-handed snatch easy but missed 51kg - It's a bit funny like that. Still having trouble with the OH squat. 50kg is stable as you like but 60kg is all over the place - I'm wondering if the diameter of the 20kg plates changes the mechanics of the lifts in someway. Shoulders feeling quite tired - Might try another workout with less direct shoulder work next session to give them a rest.
    #18
    Scourge_of_God
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    RE: Back 2 tha old skool... 2004/03/17 22:05:02 (permalink)
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    Workout B:

    Bench press: 6x20, 6x60, 4x100, 2x110, 1x120, 1x125
    Power clean: 6x60(and press), 2x80, 4x1x90
    Pull ups: 4x6xbw

    Ouch! My shoulders are shot. Rapidly approaching overtraining. Muscles, tendons, ligaments all hurt. Need a break. And some anti-inflammatories. In the unlikely event that someone bothers to read my journal, could they recommend a functional strength or powerlifting-style full-body routine that uses compound freeweight lifts but is easy on the shoulders that I can switch to for a while? I know... It's a tough one.
    #19
    westie
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    RE: Back 2 tha old skool... 2004/03/17 22:29:36 (permalink)
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    Looks like you are going to beat me again , at the d/l meet.
    i havent done any singles but can get 3 reps with 170kg now.
    I am hoping to get 200 kg at the meet.
    #20
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