Author Topic: Cry in the Dojo - Laugh on the Battlefield  (Read 11597 times)

Offline gnujoshua

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #30 on: July 31, 2010, 02:20:57 PM »
when im doing front squats I am basically leaning forward and it ends up doing lower back work mostly..how should I do this?

Sounds like you, like most people outside of Asia, have some issues with hip flexibility.

Work on being able to squat (without weight) while keeping your back perpendicular to the deck. If you can do this flat-footed (not on your toes) without any weight, and you are still trying to "good morning" the weight up with your low back, then you may simply need to be stronger in your mid-back.

This is what you should aim for - problem is for most of us, a natural squat feels like the most unnatural thing in the world.


Offline gnujoshua

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #31 on: August 03, 2010, 08:38:26 PM »
Front Squats
First Ladder: 2x68.5kg, 78kg, 91.5kg
Second Ladder: 78kg, 91.5kg, 100.5kg
Third Ladder: 91.5kg, 100.5kg, 109.5kg
Tonnage: 1619kg, Volume: 18, Time: 34min

Decline Situps: 3x5

Fueled by only pemmican (about 3 cakes, which are 2-3oz each), a plum, and a nectarine today. Came home to a nice dinner though.  
« Last Edit: August 04, 2010, 06:20:47 AM by gnujoshua »


Offline gnujoshua

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #32 on: August 05, 2010, 08:38:46 PM »
Front Squats (formatting is weird because I finished my excel squat log and this was the best I could do). This rep pattern is a true reverse ladder btw... increasing sets while decreasing reps, with weight changes in the "2 steps forward, 1 step back" approach.
First Ladder:
1 sets of 3      61.2kg
2 sets of 2      70.3kg
3 sets of 1      83.9kg
Second Ladder:
1 sets of 3      70.3kg
2 sets of 2      83.9kg
3 sets of 1      93.0kg
Third Ladder:
1 sets of 3      83.9kg
2 sets of 2      93.0kg
3 sets of 1      102.1kg
Volume: 30, Tonnage: 2472.1kg, Average: 82.4kg, Time: 35min

Felt really strong, this was a deload so it was a bit lighter than the last few sessions.

Finished with Clean Pulls
1 set of 3  61.2kg
5 sets of 3 102.1kg

Nautilus Pullover (yeah it's a machine, but the only one I use)
1 set of 10 100lbs/45.4kg
1 set of 10 150lbs/68kg

Offline gnujoshua

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #33 on: August 07, 2010, 09:07:16 PM »
*Finally updated after a long 12+ hour day of lifting heavy stuff and driving*

Snatches - Miserable day... just couldn't get my head around my form and power - 1x40kg, 50kg, 60kg (slow), 60kg (better), miss 65x4 (!), miss 60 (wtf?), 1x60kg
I decided to cut my losses and end snatching on a "make".

Cleans - Awesome day! All the aggression I built up missing snatches I made up for in the cleans. I was aiming to hit 110kg (242lbs) today and ended up much stronger than I thought - 1x65kg, 80kg, 90kg, 97.5kg, 110kg/242lbs, 115kg/253.5lbs

Spend the rest of the evening moving furniture for a friend... and was treated to "All You Can Eat" brisket as a reward... I think I ate about 2lbs of meat with raw spinach salad, boiled eggs, etc... and a little coleslaw from the bbq joint we went to... pretty sure it was sweetened by the aftermath wasn't too bad...

A good day to be strong.  
« Last Edit: August 08, 2010, 09:49:57 AM by gnujoshua »

Offline gnujoshua

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #34 on: August 10, 2010, 07:37:58 PM »
I am finally getting comfy with the weights again. Time to step it up. Tonight made a 10kg jump from the highest weight I've touched in frontsquats since I started back lifting, and it was really a cakewalk.

Powerclean + Front Squat:
3 sets of 3         61.2kg

Front Squat
1 sets of 2           83.9kg
1 sets of 2           93.0kg
1 sets of 2      102.1kg
1 sets of 2      111.1kg
2 sets of 1      115.7kg
1 sets of 1      120.2kg
1 sets of 1      122.5kg w00t!
1 sets of 2      115.7kg

Decline situps: 3x5


Offline Wlfdg

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #35 on: August 10, 2010, 07:40:37 PM »
I am finally getting comfy with the weights again. Time to step it up. Tonight made a 10kg jump from the highest weight I've touched in frontsquats since I started back lifting, and it was really a cakewalk.
Congrats!

Offline gnujoshua

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #36 on: August 14, 2010, 10:16:05 AM »
skipped thursday's session, I was run-down and my family was sick with a cold, by the time I could get to the gym it was already bedtime.

Today I just did cleans. Different bar (York Training) with really sharp knurling... my hands are chewed up. 

Cleans: 3x1x60kg, 3x1x70kg, 4x1x80kg, 2x1x100kg, miss 115x2, miss 110x1, 2x1x100kg, 1x1x105kg, 1x1x110kg

Offline gnujoshua

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #37 on: August 22, 2010, 07:04:34 PM »
Took almost a week off. The whole family was down with a flu and I literally was doing pretty much everything... the flu hit me a little as well, slight stomach discomfort and a low fever. I got over mine, the family had to take antibiotics...

I also quit my job this week and start at the new place on the 30th.

Saturday was "Fix Your Snatch Day"  ;D

Snatch Balances 40kg x 4, 50kg x 4, 60kg x 4, 70kg x1x4

Snatch: Doubles up to 75kg, backed down to 4x4x60kg, then a final 4x50kg

Snatch Pulls: 4 sets of 3x75kg

Went home, ate a pound of pork ribs and steak with eggs, then I did sprints with the dog. I think from now on I'll just read Wlfdg's journal if I get that kind of wild hare up my ass again. Went swimming today with my son for his birthday  and had NO ENERGY at all despite eating a huge frittata with leftover pork, steak, and rutabaga (plus 5 eggs), then having more pork ribs and some chicken sausages at my mom's house.

Offline Wlfdg

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #38 on: August 22, 2010, 08:00:54 PM »
then I did sprints with the dog. I think from now on I'll just read Wlfdg's journal if I get that kind of wild hare up my ass again.
That doesn't do a whole heck of a lot for the dog.  ;)

Offline gnujoshua

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #39 on: August 23, 2010, 07:27:43 PM »
And verily I say unto you, Damnation will be stairs on leg day.

Pre-workout meal - 1.75lbs ribeye steak, water.

Snatch Balances: 4x4x20.5kg, 2x2x29.5kg/65lbs, 2x2x34kg/75kg, 5x1x43kg/95lbs

Overhead Squats: 3x2x43kg/95lbs, 3x2x56.5kg/125lbs, 3x2x43kg/95lbs, 3x2x61kg/135lbs, 3x2x56.5kg/125lbs, 3x2x61kg/135lbs (33 OHS!)

Back Squats: 3x2x61kg/135lbs, 3x2x102kg/225lbs, 3x2x124.5kg/275lbs, 3x2x143kg/315lbs, 5x5x84kg/185lbs (49 back squats!)

Leg Extensions: 3x10x45.5kg/100lbs

Post-workout meal - extra helping of shame, steak-flavored bile.

Building my conditioning - hence the big volume. Also, doing a little glycogen depletion as I intend to go VLC this week. Finally, I just need to squat more...

Offline gnujoshua

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #40 on: August 25, 2010, 07:55:03 PM »
Still a little busted up over that leg day. The show must go on... currently I think it's a comedy.

Clean Pulls: 3x3x135lbs/61kg, 3x3x185lbs/84kg, 3x3x225lbs/102kg, 3x2x275lbs/124.5kg

Clean Deadlifts: 5x2x315lbs/143kg

T-Bar Rows: 3x8x90lbs/41kg, 3x8x135lbs/61kg (biceps were a bit tweaky at the top sets, since I haven't done any direct biceps movements recently I figured I'd back off a bit).

Nautilus Pullover: 12x80lbs/36.5kg, 12x100lbs/45.5kg, 10x120lbs/54.5kg, 10x140lbs/63.5kg

Roman Chair Situps (decline situps without back support): 3x5

Now two days of rest before a long-ass day of snatches and cleans.

Offline gnujoshua

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #41 on: August 28, 2010, 11:16:01 AM »
Been zero carb for a week. Carb-cycling seems to be what I was looking for, I packed down two bananas with my pemmican and eggs this morning and didn't run out of gas in the gym today.

Snatch balances: 3 doubles @ 40kg

Snatch: 3x40kg, 3x55kg, 2x3x60kg, 2x2x65kg

Clean and Jerk: 80kg, 90kg, 110kg, miss 120kg

Clean Pulls: 2x3x120kg, 1x3x130kg

Front Squat: 3 singles @ 90kg, 1 single @110kg

Back Squat: 3 singles @ 140kg
« Last Edit: August 28, 2010, 04:33:54 PM by gnujoshua »

Offline gnujoshua

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #42 on: August 31, 2010, 07:12:51 PM »
Weightlifting Potpourri - I did a little of everything... but I did it fast and was done in about 1hr 10m

Hang Snatch: 3x95lbs/43kg, 3x115lbs/52.3kg, 3x135lbs/61kg, 3x155lbs/70.5kg

Overhead Squats: 3x135lbs/61kg, 3x155lbs/70.5kg

Front Squats: 3x155lbs/70kg, 3x185lbs/84kg, 3x205lbs/93kg, 6x1x225lbs/101kg, 2x1x275lbs/125kg, 1x295lbs/134kg

Behind-Neck-Jerks: 3x1x61kg, 3x1x70kg, 3x1x93kg, 3x1x101kg, 3x1x107kg

Snatch Pulls: 3x61kg, 3x93kg

Roman Chair Situps: 2x5

Offline Wlfdg

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #43 on: August 31, 2010, 09:26:59 PM »
Been zero carb for a week. Carb-cycling seems to be what I was looking for, I packed down two bananas with my pemmican and eggs this morning and didn't run out of gas in the gym today.
That was what I discovered as well.

Offline gnujoshua

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Re: Cry in the Dojo - Laugh on the Battlefield
« Reply #44 on: September 06, 2010, 06:45:16 PM »
I should be at the gym, but it's been a long day - mondays workout will be on tuesday.

Saturday's Workout was pretty good tho...

Hang snatch warmups w/40kg

Snatch: 40, 50, 62.5, 67.5, miss 70 (behind), miss 70 (forward), 70kg, 3x3x50kg

Clean and Jerk: 50kg, 70kg, 90kg, 100kg, 105kg, miss 110kg, 105kg, 105kg, 102.5kg, 102.5kg, 102.5kg