my doggone dungu brother, aimed the camera a lil too high, and stayed static at the position. kid needs a new brain.

kipping, is where you use your leg to kick and force yourself up. It's when you can't do anymore pull-ups and just kick and fling your legs left and right to get that one last rep. Well kipping is controlled and powerful. More power orientated. Not so "contractttttt my ***** ass lats and squeeze at top position" cocknots.

And yes it's more to an explosive pull-up. Eventually, you'll find ur standard pull-ups also getting easier to do.

---

Added on April 28, 2008, 10:28 amSomethings I've noticed about myself. Should be good to note;

- I NEED to hit at least 95% of my 1RM, ONCE a week at least. Thus my warm-ups always work up to my 1RM or close
- High volume almost immediately pumps the hell outta my leg size. They literally GROW overnight with high volume.
- Singles, don't do too good for me, triples are better for me, in the strength development area
- Speed is a problem for me, I'm still not fast enough. Upper body's pretty fast in the punches department but not the lower body
- I need to fix my parallel point issue, I keep snagging down at that point
- Deadlifts are stuck because of a weak back. Even with a different lifting style (Sumo), I still need to address my back.


This post has been edited by pizzaboy: Apr 28 2008, 10:28 AM

The principles from this new training regimen comes from the mix of weightlifting squatting concept, "sticking point" elimination (training your weak points), fighters principles of maximal strength superset with explosive movement and a bit of bodybuilding to strengthen the posterior chain, abdominal muscles and high rep triceps movement.

- Weightlifting squatting builds overall strength and because it goes deep, I can use my stretch reflex which is bloody useful for speed.

- Sticking points murder my squats and bench ALL the time, so I'm going to work with a lot of parallel box squats and 2 board benches.

- Maximal strength superset with explosive movements, trains for speed/strength and is extremely useful during my sparring sessions.

- My core is rather weak compared to the rest of my body so I'm definitely needing to address this. The core works best with a combination of heavy and light training. That's how I'm going to do it.

- Triceps, I don't know. I'm no bodybuilder but the triceps have always been one bodypart I loved to train. Maybe because it's very useful during fights. We don't fight with our biceps after all, it's our triceps, lats, hips, waist and leg that transfers the punch.

Monday (28 April 2008, 4 Days Off My 21's Birthday With NO Alcohol. Wow!)

Front Squats (Main Lift)

60KG x 8
80KG x 8
90KG x 8
90KG x 8
90KG x 8

*Urgh....definitely lacking in the front squats department and I do not have the endurance for this high rep crap. Training for it*

Snatch Grip Pull (Power and posterior chain and oly lifting assistance)

60KG x 3
80KG x 3
90KG x 3
100KG x 2
110KG x 1

Jump Training. (For explosive strength)

10 rounds of standing broad jump

Glute Ham Raises On Bench (Posterior Chain Work)

2 x 10

Basically I'm done here. So I add another 3 upper body workouts for the bodybuilder in me.

1 Arm Thruster (Left arm only, I've muscular imbalances in my left arm)

3 x 8 @ 20KG

Each rep, sit on a Swiss ball to remove the stretch reflex.

Overhead Presses

60KG x 6
60KG x 5
60KG x 5
60KG x 4
60KG x 3
60KG x 1 (total exhaustion here)

Pull-Ups

7x5

I'm beat! Dinner was barbecue with weird alcohol. My cousin birthday so we had a mix of stout, beer, vodka and tequila in one container. It tasted...really crappy. Sorta like water with vodka peach smell and a tinge of stout taste. Really weird.

Mondays

Front Squats

Week 1-2: 3x8

Week 3-4: 4x6

Week 5-6: 4x5

Week 7-8: 2x5 2x3

Week 9-10: 1x5/2x3/1x2

Week 11: 2x3/2x2

Snatch Grip Pull

-1x3
-1x3
-1x3
-1x3
-1x2
-1x1
-4x3/3x2/3x1

Jump Training Superset with Posterior Work

Broad jump
Vertical jump
High Jump
Box Jump
Squat Jump

Superset with

GHR
Back Extensions
Romanian Deadlifts

Back Training

Pull-Ups (10-9-8-7-6-5-4-3-2-1)
Dumbbell Rows (3x5 - 10-15 reps)

Wednesday

Sumo Deadlift
# Week one: 70% - 15 sets of 1 - rest one minute between sets
# Week two: 75% - 12 sets of 1 - rest one minute between sets
# Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
# Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
# Week five: 90% - 3 sets of 1 - rest two minutes between sets

Box Squats

10x2 (50,55,60% @ Parallel)

Dumbbell Bench

3x8-10

Overhead Half Press Superset With Military Press

05 x (5 reps-Overhead Half Press) (8-10 reps Military Press)

High Rep Tricep Work

Dips
Extensions

Fridays

Front Squats
- 1x5
- 2x3

Clean Grip Pull

-1x3
-1x3
-1x3
-1x3
-1x2
-1x1
-4x3/3x2/3x1


Jump Training Superset with Posterior Work

Broad jump
Vertical jump
High Jump
Box Jump
Squat Jump

Superset with

GHR
Back Extensions
Romanian Deadlifts

Back Work

Pull-Ups (10-9-8-7-6-5-4-3-2-1)

Basically that'll be the gym work.

Then on Saturdays, Crossfit shit. Just to kill my stamina a bit

This post has been edited by pizzaboy: May 2 2008, 07:52 PM

wtf ur boris is different from mine. 4 days a week?

Nolah...this isn't Boris. Boris is much more sets. It'll usually make you sweat till you're crazy.

This is Westside 4 Skinny Bastards, but I don't quite like single limb work. So I just change it to something that's more to like superset. It's something that MMA fighters generally use. Ross Enyamit also advocates maximal strength and power training.

This routine that I'll be trying to adhere to, should be done in about 1.15 hours or less. I'm trying to build up my conditioning as well. Would be useful during sparring and competitions. Can't keep having my training to last nearly 2 hours.

I know the fact that in sparring we're never going to be on two legs when launching an attack, but I suppose I'll take my chances.



This picture, sorta scares me out a bit. That, according to my calculations should be 160KG's on the bar. Creepy....anybody here ready to beat that yet?

was referring to this..

I think there are 3 versions floating around the net. One type is 3 day, one is 4 day. Another 1 is the more "extreme" version.
I think not much difference between 3 day and 4 day ones. Jst that the 3 day version has higher volume perhaps?

That is some crazy chic, wait wait. I squat 170 by end of this year..ahhahaha...confident lebih..!

this 4 days have extra 4-6 sets of squats on squat day and extra 4-6sets of bench of bench day. now my legs hurts like shit.

---

Added on April 30, 2008, 4:10 pmi have no idea why i did your version of boris.

This post has been edited by jones007: Apr 30 2008, 04:10 PM

Because you're a believer of supercompensation? After all, that is the crux of Boris.

Anyway, Wednesday wasn't able to train because I was in KL for another interview. This time with Astro. Yipee!! So, today's training went a bit like this

Sumo Deadlift. (70% of 171KG)

120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1

(Yes, 15 sets...)

Learning slowly how to pop the hips, use the hips and quads to get up......how to stretch and snap.

Quite tiring, especially on the later ones. But at least form wasn't compromised

Front Squats

90KG x 5
100KG x 3
100KG x 5
110KG x 2 x 3 (Ouwh ouwh ouwh.....)
100KG x 8 (Yelp.....me can't feel me legs)

Clean Grip Pull (Bar over or equal to belly height)

90KG x 3
100KG x 3
110KG x 3
120KG x 2
130KG x 1 (This is a PR if I can clean it and stand)

Parallel Squat Broad Jump

10 rounds of 2 jumps

Abs

A bunch of weighted sit-ups with plates and dumbbells and whatnot..

Pull-Ups

8-7-6-5-4-3-2-1-5-5-5

Ouwh.........my back.......

*Today's food intake was relatively good. 3 days of resting because Wednesday, I missed training. However, noticed strength increase when rest days and sleep is increased.
Strength is good. Everything is good, as long the reps are kept low. This cannot go on, reps must be higher but strength and energy levels are in danger of dropping fast when the reps increase. Must find out how to counter this, either with increasing food intake or more conditioning. Conditioning levels are much better than previously already, so it must be the lack of food or rest. Perhaps can try two days a week training, especially since finals are looming.

This post has been edited by pizzaboy: May 2 2008, 11:41 PM

Tuesday (Decided to train at night)

Barbell Bench

135LBS x 10
175LBS x 8
185LBS x 8
205LBS x 7 (A bit tough on the 7th rep)
225LBS x 5 (Oh f***, this is high rep work! LOL!)
235LBS x 2 (Oh, repetition PR )
245LBS x 0 (What was I thinking? Not there yet honey....not yet)
135LBS x 12 (I can't feel my triceps)

Dumbbell Bench Press

30KG x 16
30KG x 13
30KG x 11 (Ouwh ouwh ouwh....)
30KG x 7

Bodyweight Dips + 20KG

Goal is 20 reps

16 reps
14 reps
16 reps
Bodyweight x 20

No way in hell I'm getting 20 reps today with that 20KG dumbbell stuck between my leg

Rack Lockout

140KG x 3
150KG x 3
160KG x 3 (it's a rack LOCKOUT, not a bench, that's why the numbers are mad high. Only do this twice a month)

Bicep Curls

40KG x 12 (I cheated a couple reps, so what?)
40KG x 10
40KG x 10

*Comments

auwooooooooHHHHHHHHH!!!!!!! I don't feel my triceps and what was I thinking going so many reps? It's SO MUCH FUN!!! Hahaha, changes the game a bit.

you reps are pretty high... what are the curls for ?
Do you pause on your lifts or touch-n-go?
btw is bouncing the weight same as the stretch reflex?

Yeap, changed it to higher repetitions these days...sick of the low repetition high weight work. They take too much time to get prepared mentally. And once a while, it's good to feel like you have a pump, makes you feel alive a bit.

I've been doing low reps so long, I'm actually slightly tired of it.....but I'll return to heavy singles lifting, just not yet. A leg/chest/back workout feels quite simple and fun. Don't want to chase the numbers anymore for the moment....just increasing the repetitions. If I can rep 315LBS for 5 reps, that's a PR for me. I don't wanna keep chasing weight PR's.....it's getting too strenuous.

I pause on the lighter weights, TNG on the heavier ones......i noe I noe....cheatingggg.....and those bicep curls were merely for the sake of fun. My friends said my "Achilles heel" was my biceps because I never trained them.

So I just added 10KG'S above their bicep curl numbers and repped it out a bit, just to show off

And I don't really know if bouncing is the same, but to use your stretch reflex, there is some sort of like a bounce. So I assume it's the same thing.....I guess

Friday

Snatches For Warmup

40KG x 2
40KG x 4
40KG x 2
40KG x 2

Sumo Deadlift

60KG x 3
100KG x 3
140KG x 3
160KG x 2
170KG x 0 (Slipped)
170KG x 1 (I have no idea, if this was counted, I locked out, but I didn't hold it long enough because I lost balance)
140KG x 3

Conventional Deadlift

140KG x 3
140KG x 3
140KG x 3

Rows

40KG x 10
40KG x 10
60KG x 12
60KG x 14

Back Extensions

BW+10KG x 10
BW+10KG x 10
BW+10KG x 10
BW+10KG x 10

Pull-Ups

BW+10KG x 10
BW+10KG x 10
BW+10KG x 10

*Just got better from a fever, feeling quite shitty.......but still quite satisfied with my pulling. It's actually a PR since I just switched to a sumo deadlift stance. Got a video but don't intend to upload it here, too dumb. Hehe...but those who want to see it can, PM me.

This post has been edited by pizzaboy: May 10 2008, 04:22 AM

Monday Heavy Back Squat/Light Front Squat/Snatch Day

Snatches

40KG x 2
40KG x 2
60KG x 2
70KG x 1
70KG x 1 (Kinda slow...)

Squats

20KG x 10
60KG (135LBS) x 5
110KG (240LBS) x 5
130KG (285LBS) x 3
140KG (310LBS) x 3 (Repetition PR!)
145KG (320LBS) x 2 (Repetition PR!)
150KG (330LBS) x 1 (Tried for a double, failed the second rep, dump)
135KG (300LBS) x 3 x 3 (Workset)

Front Squats

100KG x 3
110KG x 3
120KG x 3
130KG x 1

Good Mornings

60KG x 12
60KG x 12
70KG x 12
60KG x 15

Box Jumps @ 45" Height

About 15x

Abdominal Work

3 x 12-15 reps

CG Bench Press

70KG x 3 x 8

Review: I'm pooped...but it felt pretty strong despite the lack of sleep due to studying and exams and not that much food. Pork rinds (Delish!) are the recipe to strength I guess.

Might deadlift this Wednesday. Just see how it goes.

This post has been edited by pizzaboy: May 12 2008, 02:00 PM

Dude, you got a lot of back training in nearly all of your workouts, your goodmornings high reps some more *ouch*, shouldnt you ease up on that? like work your upper body strength or legs while you let your back rests? Just my opinion

I kinda have this issue with my lower back being not fricken strong enough. So I'm just trying to address this with those good mornings. Anyway, my shoes are weightlifting shoes and there's an elevation at the heel, so a the back is involved less.

And yeah, I think I'm going to skip deadlifts this week, instead just go for some benching work. Thx 4 the advice.

---

Added on May 16, 2008, 8:52 pmCompilation.

Tuesday Training

Today was light snatch technique training day/front squat day.

Snatch

40KG x 2
40KG x 2
45KG x 2
50KG x 2

Each repetition was paused at the bottom for 10 seconds, because I have a problem with my bottom part flexibility and balancing. Thus coach said to hold the overhead squat position and try not to wobble. I wobbled, so whatever.

Snatch Pull

100KG x 3
120KG x 3
120KG x 3
120KG x 2
120KG x 2

Front Squat

50KG x 3
70KG x 3
90KG x 3
100KG x 3
120KG x 2
130KG x 1
120KG x 3 x 2

Really need to learn to squat under the bar and punch it out faster. I'm too slow

Wednesday


Wednesday Training

Snatch Grip Quick Drops

40KG x 5
40KG x 5
45KG x 5
50KG x 5
50KG x 5

Really trying to get the speed and balance.

Snatch Grip Pull

50KG x 3
80KG x 3
90KG x 3
100KG x 3
110KG x 3
110KG x 3

Overhead Squats

60KG x 3
70KG x 3
80KG x 3
90KG x 3 x 3

Parallel Box Squats

100KG x 2
110KG x 2
120KG x 2
130KG x 2
140KG x 1
140KG x 2
140KG x 1 (Second rep, sort of good morning'ed it up, so don't count)

Took thursday as a break day....coming back today, Friday. Clean technique/speed day.

Friday Training

Cleans

40KG x 3 x 2
60KG x 3 x 2
70KG x 2 x 2
80KG x 2
90KG x 2 x 2
95KG x 2
97.5KG x 2 x 2
100KG x 2

Front Squats

60KG x 5
100KG x 3
100KG x 3
110KG x 3
110KG x 3
110KG x 2

Hand walks

2 x 20 meters

Deadlifts

100KG x 3
140KG x 3
160KG x 3



Here's a 70KG clean vid

This post has been edited by pizzaboy: May 16 2008, 08:52 PM

Tuesday Training

Today was light snatch technique training day/front squat day.

Snatch

40KG x 2
40KG x 2
45KG x 2
50KG x 2

Each repetition was paused at the bottom for 10 seconds, because I have a problem with my bottom part flexibility and balancing. Thus coach said to hold the overhead squat position and try not to wobble. I wobbled, so whatever.

Snatch Pull

100KG x 3
120KG x 3
120KG x 3
120KG x 2
120KG x 2

Front Squat

50KG x 3
70KG x 3
90KG x 3
100KG x 3
120KG x 2
130KG x 1
120KG x 3 x 2

Really need to learn to squat under the bar and punch it out faster. I'm too slow

Wednesday


Wednesday Training

Snatch Grip Quick Drops

40KG x 5
40KG x 5
45KG x 5
50KG x 5
50KG x 5

Really trying to get the speed and balance.

Snatch Grip Pull

50KG x 3
80KG x 3
90KG x 3
100KG x 3
110KG x 3
110KG x 3

Overhead Squats

60KG x 3
70KG x 3
80KG x 3
90KG x 3 x 3

Parallel Box Squats

100KG x 2
110KG x 2
120KG x 2
130KG x 2
140KG x 1
140KG x 2
140KG x 1 (Second rep, sort of good morning'ed it up, so don't count)

Took thursday as a break day....coming back today, Friday. Clean technique/speed day.

Friday Training

Cleans

40KG x 3 x 2
60KG x 3 x 2
70KG x 2 x 2
80KG x 2
90KG x 2 x 2
95KG x 2
97.5KG x 2 x 2
100KG x 2

Front Squats

60KG x 5
100KG x 3
100KG x 3
110KG x 3
110KG x 3
110KG x 2

Hand walks

2 x 20 meters

Deadlifts

100KG x 3
140KG x 3
160KG x 3 (PEe Arr!!)



Here's a 70KG clean vid

hey bro, just wanna know what should a person do to improve in oly lifts? got links or care to show us what a oly routine looks like? what kind of movements to put in? thanks

How do I answer this question......the best way to improve in oly lifting is;

1. Get a coach. Best solution.

2. Get a camera. Search on youtube. Post your own cleaning and snatching videos on youtube and ask for advice.

My oly routine, is mostly out of feel. But it goes with like, alternate days, snatch 1 day, clean n jerk the other.
The general rule for a snatch (Holy shit, here goes the list)

1. Learn to drop squat

2. Learn to kip the extend the heels, kip the bar and shrug the bar

3. Arms don't bend, until the last instant and you powerfully PUNCH the bar into a straight overhead squat position

4. Always keep shoulders in front of bar, all the way to the end of the movement

5. Backs are always arched and hips move up first, last instant milisecond before standing up straight, explode the back upwards

6. The bar MUST be kept as close to your body as long as possible, there should be a brush with your shirt (just a TINY brush)

7. Forget the "knees behind toes" rule, it's never happening here.

8. Get elevated heel shoes


There's no way you're going to learn from what I write, so I suggest reading up more articles, and watching the videos. The best way to tell if you're snatching right, is after your second pull, the bar should be completely WEIGHTLESS as you drop under the bar to catch it. Yes, olympic lifts are as complicated as they sound. There's about 5 steps that you STILL need to learn before even coming close to executing it.