Warmup Squats

40KG x 10
80KG x 5
90KG x 3
110KG x 1
120KG x 1
130KG x 1
140KG x 1
145KG x 1 (hehe, these PR's are strangely easy)

Russian Squat

115KGx6x6

Okay, I took nearly one hour to complete from the warmup all the way to the 6x6.

Legs were shivering and my back is somewhat weak, as in it's my weak point. I've to find a way to correct that

I went home right after.

Russian Squat

6x2x115KG

No prior warmups. Didn't feel like it

Dumbbell Bench Press

30KG/hand x 10
30KG/hand x 10
40KG/hand x 5

Sleep.

Obviously not optimal but that's not his major concern. It's just to help him rise from the hole in the snatch that's all. Squats numbers not all THAT focus to them. I'm the only one that trains my squats more rigorously at there. Heck when ur squatting almost thrice your bodyweight, searching the perfect form isn't all that easy. Even Benni's form isn't 100% when deadlifting his maxes. (Doesn't change the fact it's still bloody dammed good form)

Yesterday's Training (2 April 2008)
Should've done this on Monday, but I was down with diarrhea on Monday. So pushed Monday's training to Wednesday.

Squat

60KG x 20
100KG x 10

Russian Squat Routine
120KG x 5 x 5


Was actually, pretty easy towards the third set and last few sets. First two was hard but that's okay.

Did some dumbbell benches and pull-ups. Not that significant.

Friday 4th April 2008

Warm Ups

60KG x 7
90KG x 6
110KG x 2
130KG x 1
140KG x 1 (Sorta shaky)
145KG x 1 (Not too good either, but back has definitely significantly strengthened)

Russian Squat Routine

6x2x115KG

Easy. Really easy. Could even sit down rest 1/2 seconds and then only get up. Pretty good.

Overhead Press

60KG x 3
70KG x 1 x 3 (Sorta like a cluster set thing)

Benches

60KG x 10
70KG x 8
80KG x 7
90KG x 6
100KG x 5 (Repetition PR.....not bad...)
80KG x 8

Then I drove to the weightlifting gym because I wanted to get some chalk from mister coach. Ended up doing a little Oly lifts after, so here it is.

Snatches

40KG x 2 x 1
60KG x 2 x 1
70KG x 1 x 1
80KG x 5 x 1

Rack Deadlifts From Below Knee Cap

100KG x 5
120KG x 3
140KG x 3
160KG x 3
180KG x 2 (Grip failing down here, so switched to an over-under-chalked-wrist band-strap grip)
190KG x 1 (PR )
200KG x 1/2 (Could break it off the rack, but couldn't lock it out)

Car Pushing @ Myvi 1.3 in forth gear

3 rounds of about 50 meters.

Took forever to get it moving, because it was on the field.

All in all, a very strenuous day. Sunday or Monday will be 3 sets of triples at 135KG's. And I was hitting 140KG for a single 4 weeks before, this is pretty crazy. Hmph! Here we go....

You know what post workout dinner was? Pork, chicken wings (about 12 wings . OF COURSE with skin), 2 protein shakes, bout 5-6 eggs, 8 sotongs and coconut water. Yipee yum yum! Then beer and whiskey while playing cards and listening to Bamboo Hut's singer go wild. I love Malacca!

5th April 2008 ("Bodybuilding" type day)

Went to gym to get our shirts today. Then we decide to be silly and "bodybuild" a bit. Started from a guy doing squats for 20 reps as a challenge. Then everybody else tried. Lol! There was a lot of screaming and shouting and hyping up each other today.

Squats

60KG x 40 (10 was easy, 20 was still pretty easy, 30 was quite a challenge, 35 and onwards were screaming reps)

110KG x 20 (10 was tough as crap, 11 was cold, 12 was shaky, 13-15 were fast, 16 was wobbly, 17 was "I can't do this", 18 was "Cmon!!! 2 more" 19 and 20 were less eventful because it was like an adrenaline boom. I'm beat!!!!!)

Something tells me come Monday, I'm going to regret this
I wonder what's 135KG for 3 triples is going to feel. Legs felt like jelly right after that.

Even right now, I'm sweating. If that wasn't enough, we did some car pulling, 10-20-30-40-50 meter dashes for time and box jumps. Awesome workout today. Hahaha!! And preworkout was the best ever!

2 packets of Oreo. One oreo with peanuts and one just normal oreos. And 1 packet of HL milk (Who says I don't care about my macros) and 2 kit kat chunky bars and french fries with ice-cream. Peh! Shiok!! Try tasting how the oreos melt in your mouth when the HL milk flows in your mouth. Deliccccccccccccccccccciousieh!

Your nickname's Olylift and U duno where to weightlift in KL? Where were you from? I personally only know that Bkt Jalil has the facility. They've much better floors for weightlifting too.

Apart from that I don't know of any other places IN KL that have these facilities. When I go for training tomorrow, I'll look for the phone number of the weightlifting assocs for each state and see if I can find one in KL.

I know dat guy above....56KG Worlds 2007 competitor or something right?

okie dokie.

I really dono about the national team letting you train there, but I assure you....Malaysia weightlifters, aren't even all that good. Heck Malaysia's top lifter is a 105+ KG lifter, and I think he doesn't even touch 200KG's CNJ. I think it's about 192KG's or something. And we have 77KG Bulgarians that CNJ 200+

You could ask. I train in the state one, and tehy're pretty dammed fine about it.

aight, no problemo
Gan boon leong is a malaccan guy, ex-bodybuilder. his gym is probably the most fancy in Malacca and shittiest. You can't drop weights, there're no oly bars, there is no place to do squats, the plates i think are filled with air because I can bench 260LBS there, but I can only do 220 on the oly bars. The floors are made of wood.

Probably one lame place to be I'll say.

Monday (7th April 2008)

Warm Ups

Hang Cleans

60KG x 3 x 2

Squats;

60KG x 5
90KG x 7
110KG x 3
130KG x 2
140KG x 2
145KG x 1

Russian Squats

130KG x 4 x 4

Comments; Yipee aye yo yo!

Kinda boring. Had to rush for drama practice

Wednesday 9th April 2008

Squats

60KG x 10
100KG x 5
120KG x 3
140KG x 2 (Rep PR )
145KG x 1
150KG x 1 (Whee, technically, a PR)

Russian Squats

7x2x115KG

No bounce this time. Just squatted down, rest 1 second at bottom position, squatted up. Made it a whole lot harder.

Power Cleans (Minimal Knee Dip)

60KG x 3
70KG x 3
80KG x 3
90KG x 2
100KG x 1 (PR!)
105KG x 1 (PR!!)

Comments: Didn't have much sleep, slept about 3-4 hours for about the entire week because of drama practice. Energy levels were a bit low.

I found that I had a problem coming out of parallel. But if it was deep squats, then I can easily get out. Strange.....parallel weak, ATG stronger. Must try some box squats.

Then went to practice and from testosterone filled, I had to at as an estrogen dinosaur. But the drama was a success, had fun and all was good. Acting as a female was pretty hard with legs that were pumped though. I cudn't walk like a real "female"

Post workout nutrition was bloody oreos and 1 bsmall bottle of milk. Not optimal nutrition. Blargh....

Thanks. It was quite a grind, but I can definitely feel my lower back getting stronger. It didn't like falter with the weight, but the legs were slow in going up. Again, problem was at parallel. Will have to address that issue, which I think the solution with come from parallel box squatting.


Hehe, thanks! I think it was the coffee. I had troubles keeping up so I took 2 cans of coffee. And then my friend said I looked like crap and offered me a joint. Smoked that up, and felt hyperactive. So just went through everything really really fast. Sorry bout not replying your PM. i was hella busy, but now time has come to my side for at least a little while.
I feel better power cleaning compared to squat cleaning, maybe because I learned the power cleans first.

Will have to fix that. I slammed my collar bone pretty dammed hard. It's bad because it hurts like crap after taht and it's bruised. But it's good because I think I can actually get more.

Hmmm......I'm not sure. Springing away, will help recruit more fibers and teach your body to explode faster. This is good for sports performance.

However, pausing eliminates the bounce reflex completely, which makes you muscle up the weight up. This is supposed to be better for hypertrophy and strength.

I prefer the bounce but so many people say it's bad for the knees. Sometimes their nagging gets a little irritating so I just concur. Usually, I'll bounce. It's faster. If I wanted it to be done slow, I'd box squat. That comes next 2 weeks.

---

Added on April 11, 2008, 10:43 pmSquats

60KG x 5
100KG x 5
120KG x 3
140KG x 1
145KG x 1

Russian Squats

135KG x 2 (failed 1)
135KG x 3
135KG x 2 (failed one)
125KG x 5

Overhead Press

60KG x 5
60KG x 5

Push Press

60KG x 8
70KG x 3

Dumbbell Overhead Press

20KG x 10



This post has been edited by pizzaboy: Apr 11 2008, 10:43 PM

Monday



Squats

60KG x 10
100KG x 5
120KG x 5
130KG x 2
140KG x 2 (Work sets)
140KG x 2 (Bloody shaky....not good at all. Didn't go ATG...just hit below parallel depth)
110KG x 11 (Whee!!!!! High rep makes me feel depleted)

Today's squats was bad. I didn't eat properly, didn't rest properly, didn't feel good this entire week. I think these are symptoms of overtraining. What the heck, I'm almost done with this squatting routine.
This Wednesday, I'll do 120KG x 6 x 2 and rest on Friday. Test my max on Monday instead.

Dumbbell Row

4 x 12 x 20KG

Pull-Up

2 x 10

Home beckoned.

Okay, after this I'm going to start higher rep work. No, not bodybuilding. I'll be squatting 3x a week. 2x front squats and 1x back squat. 1 day FS and 1 day B.Squat to hit 95% of my maxes. Pyramid up, then drop to 85% maxes and do doubles or triples for sets of 5-8. On the lighter FS day, I'll do up to a single, and hit down to about 75-85% and get about 6-8 reps for maybe 5 sets.

Then I'll do an assistant lift for my clean and jerks or snatches, like clean and snatch pull, drop squats and some half press and military presses. About 5-8 sets again.

Then I'll do a bodybuilding'ish movement. Depends

nah....bb'ing not my thang. I'm training to increase my squats because it's the basis of all strength works. Of course I'll be working alongside deadlifts as well. I won't be doing much oly works anymore because I'm coming up to KL to work, so chances are I won't be finding any gyms that allow oly lifting in KL.

So what I can do, is do oly assistance works. Hopefully me oly numbers don't drop with the lack of oly training.

Training like this, with higher reps can increase the work capacity, so when I get back to oly lifting, I can probably do it more consistently and get back at it harder. Yeh! Or at least the Bulgarians and Russians believe in this.

The bb'ing movement, is just to add a lil fun to it. Hey, looking better don't hurt aye! Meh has lembik byceps.

I hope so too oly....

anyway, today I changed my mind and did something really different...........i did bodybuilding styled stuff

It went like this;

Barbell Bench Press

135LBS x 10 (no lockout)
155LBS x 10 (no lockout)
175LBS x 8 (no lockout)
185LBS x 8 (locked out)
205LBS x 6 (locked out)
225LBS x 1 (and I thought squatting was enough to sustain strength levels. Lol! How wrong)
205LBS x 8 (3 board press)
155LBS x 10

Incline Dumbbell Bench Press

20KG/hand x 4 x 10 reps

and a bunch of other crapos....dat's it....nothing significant....threw in a few pull-ups and snatches

I decided to give it a rest this Wednesday. You could either choose to do 6x2 or rest. I took the rest.

I'm planning to hit the PR like this.

bar x 10 (overhead squats)
40KG x 5
70KG x 5
100KG x 3
120KG x 1
140KG x 1
145KG x 1

Then PR attempts. I'm just praying I hit 155KG'S at least. Aih.....worrying...plateaus scare the shit out of me. I really hope it works this time, I've been stuck at 140-145 lidat for such a long time.

Welcome to the club of plateauing.

All my Oly lifts are stuck, waiting for my leg to gain the strength to drive the bar up. So right now, weakest point is me legs.

Anyway, as I won't be having access to any weightlifting gyms from June to October (internship with Nuffnang, at Jln Yap Ah Shak (Wtf that???), living in Damansara. Die la...), I'll be doing powerlifting sorta movements back again. That also depends whether I can get the time to squeeze in training)
However, squats will remain, oly styled squats. I don't quite like powerlifting stance squats. A little too wide for my liking. However, I'll put in box squats.

Uploading my future routine on Friday.

---

Added on April 17, 2008, 9:01 pmThis is how my new routine will go.

Monday (Heavy Bench Day/Light Front Squats Day)

Barbell Benches

Week 1 (89 %): 3x2 @ 92.5 kg

Week 2 (80 %): 5x3 @ 85 kg

Week 3 (86 %): 5x3 @ 90 kg

Week 4 (90 %): 3x2 @ 95 kg

Week 5 (80 %): 5x3 @ 85 kg

Week 6 (86 %): 5x3 @ 90 kg

Front Squats

Front Squats Work Up +
- 1x5
- 2x3


Assistance work

- JM Press, Pressdown or similar 3x8 (Can be skipped on Heavy Days)
- Some kind of lat row or pulldown 4-6x6-10
- Some kind of shoulder press 3x12
- (Tate press or one-handed pressdown 2-3x16)

Wednesday. Bodybuilding Day??

Deadlifts

4 x 3-8 reps (Deadlifts, will be more to building muscle not getting stronger at the deadlift. I won't be able to handle the work I think, but if I do fine, I'll increase weights)

Good Mornings

4 x 6-12 reps

OR/AND (Depending how I feel, I may alternate these workouts or do them both)

Box Squats

10 x 2 (Dynamic)

1 Arm Dumbbell Row

5 x 12-18 reps

Seated Machine Row

4 x 12-15

Friday. Light Bench, Heavy Squatting

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



CLOSE-GRIP BENCH

Week 1 (82 %): 5x3 @ 75 kg

Week 2 (85 %): 5x3 @ 77.5 kg

Week 3 (73 %): 6x3 @ 65 kg

Week 4 (82 %): 5x3 @ 75 kg

Week 5 (85 %): 5x3 @ 77.5 kg

Week 6 (73 %): 5x3 @ 65 kg

Assistance work


- Dumbell triceps extension or Tate press 3x12
- Face pull 3x8-12
- Dumbbell side or rear raise 3x12-16
- Hammer curl 3-4x12-16

I intend to take a break on week seven, to check my bench maxes. After that I'll either redo the bench routine, or do a pull-up routine.

This post has been edited by pizzaboy: Apr 17 2008, 09:04 PM

It's weak, RIGHT leg. Although I'm right handed.

Anyway today's training went, pretty unimpressive.

50KG x 8
70KG x 5
90KG x 4
110KG x 2
130KG x 3
140KG x 1
145KG x 1
150KG x 1 (PR)
155KG x 1 (PR)
160KG x 0 (Dumped at parallel again, F.u.CK THIS weak point! Super geram)
155KG x 1
130KG x 3

Okay, so overall, I'd say I got a 15KG increase. Nothing too impressive....I'm not absolutely delighted about it, but I'm satisfied for the moment. There was a problem with today's squatting. I couldn't use the "bounce" to get out of the hole because my left knee, had an inflamed something. God knows what it was. It was fine at parallel, and below parallel so that's where I went. ATG was suicide, because it'd kill it. Legs felt strong nevertheless.

Snatch Pull

100KG x 3
120KG x 3
140KG x 2

BTN Kipping Pull-Ups

7x6 reps

I'm confident, very confident I have 160KG's in me. It's just somewhere and I gotta find it. Maybe I'll take a few light front squat sessions next week and retry my PR on Monday, 2 weeks from now.

155KG, no I'm not happy. It was just below parallel, not even ATG. It didn't count for me.

---

Added on April 22, 2008, 12:28 amI got myself killed at pushmore..........

40m farmer's walk @ 24kg/arm
15 ring push-up
15 sit-up
15 sumo deadlift @ 24kg/arm

5 rounds.

YEOWCH!!
It was more of a mental challenge than anything else. Difficult, painful, chest felt like it was going to collapse. Till now I'm unsure if I did 5 or 6 rounds.

But if it was 5, I finished it in about 10 minutes I should think. If it was 6, I did it in 13 minutes.

I really felt like joining the puke club. Didn't happen nevertheless.

And I bloody well will do it again, anytime!! Yeehaw!! Bring it on son of a b*tch! I'm going to stop squatting temporarily because of my knee injury. Jumpers knee apparently. Aih......so sumo deadlifts it'll be and more glute ham raises! Yeehaw!

This post has been edited by pizzaboy: Apr 22 2008, 12:28 AM

stupid thing won't bump

Heh...you didn't know? 1 reason I don't really suggest Smolov ATM is because you're not chasing an olympic gold. You can take the time you need to train your squats to go to higher numbers. Just so you know, the hardest days aren't the high rep days too. It's the Saturday. 10x3 @ 95% of your maxes. It ain't even correct. No rest after your Friday's routine 7 sets of 5.

Life just isn't right with smolov. Try this instead, this was used by the Commonwealth champion of 2002, Ben Turner for a 215KG squat @ 69KG. He gave it to me personally.


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

Poundages aren't mentioned, because Oly lifters often train according to how they feel on that day. It's safe to assume we're talking about 70-80% of our maxes, even 90% if you can handle it.

Light day is just

-Warm up
- 1x5
- 2x3

The thing about Smolov which I don't recommend for is;

1. It's REALLY not fun! Training that has no fun, really puts out the fire . I dreaded training days.
2. It's extremely difficult to complete, mentally and physically
3. You need plenty of assistance products like wraps (and all that I told you just now)
4. You MIGHT very well get hurt, especially ATG squatters, at the hip area which can hinder progress
5. We both struggled with 6x6 day @ 80%. Smolov is beyond 6x6. Lemme repeat, WAY beyond 6x6.
6. You can actually get depressed. I know I did because I was feeling pain all over my body and I wasn't involved in anything else.
7. Pack on BCAA's, glucosamine, fish oil, multivits, plenty of whey and casein and even SURGE. You WILL need it.

If you do wanna try Smolov, give Boris Sheiko a try first. Even Boris isn't a comparison actually. Compared to Smolov, I'd say Boris is a joke. It's your choice though, don't let me scare you out of it if you really want to try. It IS as hard as I say it is. But g'luck anyway if you wanna try. I'd recommend a prepatory phase, for smolov prepatory.

Btw, we haven't even gotten started on intense phase yet.