Scraped knees and bloody blisters.

[ExpensiveUrine]

Week 22 - CLUB Competition

Saturday - 22 July - RPE: 12/20

All lifts performed are power versions of classical lifts.

Power Snatch attempts

- 95 (yes)

- 100 (yes)

- 105 (no) - Caught it high but lost it in front.

Power Clean/Jerk attempts

- 115 (yes)

- 120 (yes)

- 125 (yes)

P.S. Well done to Jono on 160 clean (easy). Apparently, the man is ALL clean and NO Jerk. :grin: :wink:

[big MAC]

Haha stuff you... :pfft:

Nah its true... I need work on my jerk big time.

Good job to you, sorry Matt messed up all the vids before my 160 so we only have a vid of your 105 snatch...

[ExpensiveUrine]

Hahah, and it's the one I missed!

Week 23

Monday - July 24 - RPE: 15/20

- Stretch;

- Clean/Jerk: (60x3) 75x2x(3); 90x2x(2); 100x2;

- Back Squat: 110x4x(2); 125x4x(2); 140x3x(2); 145x3; 130x3;

- Fast Snatch Pull: 100x3x(2); 110x3x(2); 115x2x(2); 120x2;

- Incline Situps: BWx20x(3);

- Stretch;

[deegee]

Looks like you are going well there and really enjoying the training, good stuff

[ExpensiveUrine]

Thanks deegee. Someone has to do it! Hope your training's going well too.

Week 23

Tuesday - July 25 - RPE: 16

- Stretch;

- Power Clean/Power Jerk: (60x3) 85x2x(2); 90x2x(2); 100x2x(2); 105x1x(2);

- Front Squat: (100x5) 110x4x(2); 120x3x(3);

- Fast Clean Pull: 125x3x(2); 135x3x(2);

- Heavy Clean Pull: 140x2; 145x2; 150x2; 155x5;

- Inclined Situps: BWx20x(2);

- Stretch;

[Varven]

Is soreness ever an issue ?

Do you find yourself suffereing with DOMS/soreness during the next work out ?

Do you train through it ?

Does the (Relatively) low volume negate the usuall fatigue on the cns caused by heavy weights ?

[ExpensiveUrine]

Is soreness ever an issue ?

Issue in what way?

Do you find yourself suffereing with DOMS/soreness during the next work out ?

Right now I am, but that's because I finished the 18 week training cycle and now I'm back into it with higher volumes/intensities. It doesn't happen on every workout though and is a rare thing.

Do you train through it ?

Yes but I'll vary the weight used depending on how sore the body is/how I feel on the day.

Does the (Relatively) low volume negate the usuall fatigue on the cns caused by heavy weights ?

This is subjective and will depend on quite a few things. Personally, my joints took a beating closer to the end of 18 week cycle where intensity is jacked up and volume is reduced compared to earlier weeks. You still feel fatigued with reduced volume, depending on arousal levels among other things. I found it harder to train at max/near max intensities with reduced volume compared to previous weeks, because even though the program wants you to do that certain intensity in a certain workout, you know that your body is not able to do it or you just feel like shit from the previous workouts.

Take a look at the competition setting, in OL you have 6 attempts, so basically 6 reps (excluding warm ups). That's very low volume but we're talking maximal exertion (or close to maximal) during those 6 reps and that alone can wipe you out for a couple of weeks. Based on my training thus far, I'd say that low volume doesn't completely eliminate CNS fatigue at higher intensities but it sure helps to reduce it somewhat.

Week 23

Wednesday - July 26 - RPE: 14/20

- Stretch;

- Hang Snatch (below the knee): (50x3; 60x3) 70x2x(2); 77.5x2x(2); 82.5x1x(2); 70x2;

- Power Clean/Push Press: 85x2x(2); 90x2x(2); 100x1x(2); 90x2;

- Back Squat: (60x5; 100x3) 120x3x(2); 130x3x(2); 140x3x(2);

- Inclined Situps: (BW+5kg)x15x(3);

- Stretch;

[ExpensiveUrine]

Week 23

Thursday - July 27 - RPE: 15/20

- Stretch;

- Drop Snatch: 40x5; 55x3x(2); 60x2x(5);

- Bench Press (close grip): 60x8; 70x8x(3);

- Bent Over Row: 70x8; 80x8x(2); 85x8;

- Tricep Pushdown: (R2)x15; (R3)x10;

- Dumbbell Curl: 12.5x15; 15x10;

- Stretch;

[Varven]

Hmm interesting bit on recoveries etc.

Im reading more on the technique the Bulgarians use, and the primary concept they seemed to have capitalized on in the 70's was keep changing the primary exercise being used once every 2 weeks.

That way they can train at near maximal intensity almost continuosly without burning out.

I dont know what lifts you would use in OLY style, but the same theory is carried over in West Side PL. Hence several different variations to build up squat & deads without having to do them itself every week.

[ExpensiveUrine]

Week 23

Saturday - July 29 - RPE: Too fucking tired/20

- Stretch;

- Snatch: (40x3; 60x3; 70x2) 80x2x(3); 85x2x(3); 90x2x(2); 95x2x(2);

- Clean/Jerk: 90x2x(2); 95x2;

- Stretch;

Didn't finish the workout. Mentally/physically wasn't there. Gotta eat/rest/sleep now.

[ExpensiveUrine]

Week 24

Monday - July 31 - RPE: 15/20

- Stretch;

- Snatch (waist): 40x2x(2); 45x2x(2); 50x2x(2); 55x1; 60x1;

- Power Snatch: 75x1x(2); 80x1x(2); 85x1; 90x1;

- Back Squat: (100x5) 120x3x(2); 140x3x(2); 150x3x(3); 100x5;

- Incline Sit-Ups (level 6): BWx15x(3);

- Stretch;

Steve L. did a 270 for a single and Simon W. did 280 for a single.

[big MAC]

Great stuff.

Where they both suited?

[ExpensiveUrine]

Yup, along with wraps/belt.

[big MAC]

Yup, along with wraps/belt.

Pretty solid.

[ExpensiveUrine]

Week 24

Tuesday - August 1 - RPE: 13/20

- Stretch;

- Clean/Jerk: (50x3; 70x2; 80x2) 90x1x(3); 100x1x(3); 110x1;

- Fast Snatch Pull: 110x3x(2); 120x3x(2); 125x3; 130x2x(2);

- Stretch;

[ExpensiveUrine]

Week 24

Wednesday - August 2 - RPE: 13/20

- Stretch;

- Power Snatch: (50x3) 70x1x(3); 80x1x(2); 85x1x(2); 95x1;

- Power Clean: 90x1x(2); 100x1x(2); 110x1x(2); 115x1;

- Stretch;

[ExpensiveUrine]

Week 24

Thursday - August 3 - RPE: 15/20

- Stretch;

- Front Squat: (60x5; 80x4; 100x3) 120x3x(2); 130x3x(2); 140x2x(2);

- Heavy Clean Pull: (100x3) 120x3x(2); 140x3x(2); 150x2x(2); 160x2;

- Crunches: BWx20x(3);

- Stretch;

Some pictures from Samoa...

Parade...

Samoan Prime Minister's speech...

NZ Team

NZ Team #2

Jackie Berube, the only member of USA team

Lifting Venue

Post Competition All-You-Can-Eat Function

Swimming Complex located near Lifting Venue

Random Picture #1

Random Picture #2

[ExpensiveUrine]

Few more...

Originally posted by Beerroid@Powerhouse

[2guns]

looked pretty cool.

excuse my ignorance, but howd u go?

[cycomiko]

Came 3rd in Junior Oceania, and I think 3rd in Oceania Senior....

hth

[2guns]

ah thanks bro

[ExpensiveUrine]

This morning had a little fever, felt a bit weak due to this bad flu that's been going around. Trained in the afternoon, had to do a "mock competition" with weights going upto 85% for my Snatch and Clean/Jerk.

Week 24

Saturday - August 5 - RPE: 15/20

- Stretch;

- Snatch: (40x5; 50x3; 60x2; 70x2; 80x2) 90x1; 95x1; 100x1;

- Clean/Jerk: (90x2; 100x2) 110x1; 115x1; 120x1;

- Stretch;

[ExpensiveUrine]

Week 24

Monday - August 7

A.M. - RPE: 14/20

- Stretch;

- Snatch (waist): 50x2x(3); 55x2x(2); 60x2x(2); 50x2x(2);

- Power Snatch: 70x1x(2); 85x1x(2); 90x1x(2); 70x2;

- Stretch;

P.M. - RPE: 15/20

- Stretch;

- Back Squat: (50x5; 90x4) 115x3x(2); 125x3x(2); 140x3; 155x3; 170x1+0*; 140x3; 100x5;

- Inclined Sit-Ups (level 6): BWx20x(2);

- Hyperextensions: BWx20;

- Stretch;

*= failed 3/4 on the way up, had to get a little push from the coach.

[ExpensiveUrine]

UPDATE - Long Term goal

...Back Squat 170 kg before the year ends...

Done!

[Ash]

UPDATE - Long Term goal

...Back Squat 170 kg before the year ends...

Done!

Well done that man! Looks like you're having a good year.

Keep it up.