Ask pizzaboy anything

This post has been edited by pizzaboy: Jul 31 2008, 08:33 PM


Attached thumbnail(s)

Those numbers r sick...

U r crazy ~!! Pizzaboy.... Wicked ~!!!!

Congrats ~!

You are one sick ass.

yeah one sick ass. and this is the 4th journal of yours

ERh...not true. There are two six feet, 71KG lifters that CNJ 125KG and front squat 140KG's for a double. There's NOTHING insane my results really. Especially considering how the rest of them are performing.

My coach is saying that at my weight, a good squat is 190KG's or 2.5x bw. My squat is just a typical "Sai lou" squat. (Small boy squat) A very good squat, is 230KG (3x bw) And a elite level squat is about 260KG squat and above.

Wanna see a vid??


280 for a double. THere's a vid of him doin 310 as well.

Any normal man, SHOULD be able to squat 2.5x bodyweight with proper training. 2x bodyweight was pretty easy to achieve actually. Compared to breaking this stupid plateau ceiling of 2x bw and above, it's a walk in the park. Honestly.

Enough bullshit, tomorrow I need to get back to work. For those interested in a squat routine to increase your squats, ask. I'll upload one. It's a six week program. One is a Russian squat routine program. One is a program that I have no idea came from where. Also six weeks. For those that cannot handle the volume, spread it along 9 weeks, but add more accessory lifts during that period of breaks.

---

Added on March 12, 2008, 1:06 amhttp://www.fortified-iron.com/forum/index.php?showtopic=18656&st=25

And here's somethin for you jokers who think "I'm strong enough for any routine"

Read the comments. Personal opinion from me? Get some heat rubs and prepare for yourselves for the intensity. Always when u prepare yourself and overestimate the difficulty of the routine, it mentally becomes easier to finish.

This post has been edited by pizzaboy: Mar 12 2008, 01:06 AM

Those weights are scary as it is akin watching a good horror movie.

Keep up the good work.

Cheers

Yo, could you post up the squat increment routine?

http://www.exrx.net/WeightTraining/Weightl...mGenerator.html <--Russian Squat, mind you very difficult six week training cycle. Probably easier at the lower levels but it gets difficult when you're under a plateau.

http://www.joeskopec.com/smolov.html <---Smolov. The holy grail of squatting. 3 weeks cycle and you're guaranteed to raise your squats by at least 10KG's. However, that's ONLY AND ONLY IF you can finish it. I did till the third week, Monday cycle when I decided I couldn't do it anymore. I tore my "tensor fasciae latae",(I'm not trying to sound smart, I can't think of any way to describe it. The front of your ....hip? bah!) so badly, I couldn't walk properly.

That hasn't included the insane amount of pain I had everyday for even 2 weeks after the failed Smolov cycle. And my squat, went DOWN cuz of injuries. SO be smart, train smart.

For many people, that wanna focus mainly on increasing their squat numbers and getting thicker (bb'ing lah), actually....the stupid 20 rep squats and tonnes of calories may be the way to go. I can't do that because I need to train my oly lifts as well as for my martial arts, but for those of you who do nothing more than....sit, watch tv, study, online, chat and gym (and eat), this may actually be a good routine to use.

U get thicker, lose bodyfat, get stronger and ....well yeah, it sounds like a great routine. TO breakdown the 20 rep squat;

3 days a week training. (1-3-5 or 2-4-6)
Warm-up with squats
Do your 20 rep squat training
Rest
Every workout, add 5LBS.

So Monday, you'll do;

2x10x135LBS
1x20x225LBS

Wednesday;

2x10x135LBS
1x20x230LBS

Simple right? Yeah, somebody please try this for me and tell me the results. =D

I intend to use it one day, after October 2008 because I'll have my internship from June to October.

PS: Ppl don't usually recommend cookie cutter programs......but I suppose for a specific purpose such as increase squats, it can be acceptable. G'luck mother'fathers!

You only squat ? No other exercises? or you just include this in your routines?

I'm trying to increase my squats at the moment. I'm a squat fanatic you see. Squats increase the strength of your entire body. So yes I love squatting.

At the moment, my routine is based on the squat. Everything revolves around increasing my squats. When I'm done with this routine, I'll be paying more attention into increasing my clean and jerks, with my training revolving around increasing my CNJ. I've noticed that if I focus on increasing all my lifts, I end up with nothing.

However when I concentrate on increasing one COMPOUND lift, my other lifts will go up together. So now, that's how I train. That's actually what my coach noticed, not me. As he saw my snatches increase, he pointed out that my speed also went up, my upper body strengthened and I can handstand, handwalk and do handstand push-ups better.

He also noticed that when my deadlifts hit 400LBS, everything else fell. I didn't get stronger, so we discussed and came to the conclusion that I avoid deadlifting except to check my PR's, and do deadlifts in higher repetitions and use deadlifts as my "assistance" exercise for all other compound lifts.

He points that my torso length, makes deadlifting, extremely difficult but makes me excellent for CNJ's because of my shorter legs that can produce much more force if I can explode my speed more. So right now, point 1, increase squats. Point 2, increase CNJ and while doing that, blow my speed too. =D

See, I am a big fan of squats as well. What I actually meant was the routine you posted up on the 20 rep squat training.

I might end up giving this a shot but I just need to have a clearer picture on the routines which is wanting me to ask this..just squats? I do however understand that squats give you a total body strength. Like I said, I would appreciate if you could enlighten me a little bit on the routine that you posted up.


w/r

the squat routine is just for u to put in into your own program. u can add in any accessories for chest or back or arms day into it with the squat routine.

ps : looking at the smolov routine alone can tear my quads up. 4x9x196 on the first day? wat da fark? my max is 280 by the way. and the last session is 10x3x270lbs. holy shit. 3 reps of 10lbs less than my 1rm, 10 sets of it? in 3 weeks? wat?

This post has been edited by jones007: Mar 12 2008, 04:58 PM

Okay, here's the thing about the 20 rep squat.

- Find something you can squat for 20 repetitions for a set
- Add 5LBS to that 20 repetitions every workout
- Warm up accordingly BEFORE the 20 reps
- After you're done huffing puffing through the 20 reps, execute a few sets of bench presses or behind the neck jerks or pull-ups. Up to you
- Repeat every Monday, Wednesday, Friday
- Be sure NOT to skimp on calories. Eat aplenty.

Take about 2 or 3 exercises from what is classify as "Money" exercises

What's a Money Exercise? (I took this from somewhere, T-nation I think)

A money exercise has the following characteristics:
1) It's a multi-joint exercise: The more articulations in the movement the better.
2) It's a multi-muscle exercise: The more muscle mass is involved in an exercise the better.
3) It's an accelerative exercise: The greater the possibility to accelerate during an exercise the better it is.
4) It's a "target" exercise: The more an exercise uses muscles needed in sports the better.

Note that these characteristics are in order of importance.

These include; take a pick

-Power clean
-Power snatch
-Cleans from blocks
-Variation jerks
-Bench presses
-Variations of deadlifts
-Squats (duh)
-Pull-ups
-Dips (Not so much, but okay)
-Snatch and CNJ



250LBS x 3, Final Set of Six sets. Poosah! I has found my weak spot.

Wednesday (12 March 2008)

Squat Warm-Ups

45LBS x 10 (Overhead Squats)
140LBS x 5
170LBS x 2
220LBS x 1
250LBS x 1
265LBS x 1
310LBS x 1
330LBS x 1 (WALKOUT ONLY)

Russian Squat Routine:

250LBS x 6 x 3

Bench Program

8 x 1-3 Singles Benches

30 rep bench close grip @ 100LBS

Dumbbell Bench Press @ 20KG x 15 reps x 3 sets

This post has been edited by pizzaboy: Mar 13 2008, 01:55 AM

my turn for 225x6x3 later after work today

I've loads of pics of my gym today, just went to snap snap.
Also three videos. One of a 95KG squatting 140KG for five
One of 52KG squatting 140KG double
One of a 69kg squatting 150KG for a single...I think fail...
and a few other bomb outs. Hehehe
wait up for it later

Dude, forgot to ask, the Russian Squats, you insert in poundage or kilos erk?

If you look at the last column of the russian squats on week 6 day 3. what do they mean by 105% increment on squats? does it mean for example if its 95kilos. I should prob hit ard 200 kilos on max rep??

This post has been edited by shanecross: Mar 13 2008, 10:29 PM

he/she is a elite athlete?

Something tells me your maths isn't the best

If 100% of 100KG=100KG la
IF 105% of 100KG= +5KG. So 105KG.


He's pretty good. Got 2 gold and 1 silver in Danga Bay last february. Gold for CNJ and total. Snatch=silver.


Attached thumbnail(s)

Say hello to them. The second boy has a deeper squat. He's damnned flexible, the fat one not so.


Attached thumbnail(s)

Thursday's Training

Overhead Press

1x8x60KG

Push-Press

1x3x70KG
1x3x72KG
1x2x75KG
1x2x80KG - PR!

Clean Pulls

40KG x 3
60KG x 3
80KG x 2
100KG x 1
110KG x 0 (Fail)
110KG x 1 (PR)
115KG x 1 (PR)
120KG x 1 (PR)
122KG x 1 (PR)

Verli Nice, two pr's in a day.
Clean pull PR's are because I don't usually do clean pulls, so I guess something sparked my form improvement.

This post has been edited by pizzaboy: Mar 14 2008, 09:13 AM

Nah, the whole generator thing was just messing with me last night. But yeah, my math isnt the state of the art level. thanks mate

how low do u go for push press? clean pull is from the ground or from hang clean position?

From the floor.
Push press goes about 1/4 knee bend. Like a quarter squat.

nice. clean pull is same with high pulls right? a supplement exercise for snatch

A high pull (actually wat I did was a squat clean from box) is with your arms closer together. Then apart from dat it's the same la. But what I did was actually, a clean, from a box position. Dat's the difference

i'll upload today's workout later

---

Added on March 17, 2008, 10:38 amSunday, 16 March 08 (Trained at Menara Axis FF, blek!)

Warmups

40KG x 10
60KG x 5
90KG x 3
100KG x 1
110KG x 1
130KG x 1
140KG x 1
150KG x (walkout only hehehe)

Fast Clean N Jerks

60KG x 2 x 2

Russian Squat Routine

115KG x 6 x 4 reps

Overhead Press

60KG x 2 x 5

Dumbbell Bench Presses

85LBS/hand x 3 x 5

Incline Bench

60KG x 7
80KG x 2 x 5

Bleh....my review of FF?

- If wanna buy bumper plates, buy la standard oly size bumper plaaaaatesss!!
- I seriously DON'T like seeing naked men walking cock naked.
- Why the hell are all the posters in the men's locker room, pictures of MEN? Something is very wrong here.
- Whats wrong with the dumbbell grip? It's so difficult to hold it properly cuz of it's fat middle part. Not like!


This post has been edited by pizzaboy: Mar 17 2008, 10:38 AM

bah....bump

yeah the stupid dumbbells with fat grip in the middle. sucks. i hate them.

how did u manage to enter manara axis?

and yeah u coming this weekened? we might be able to pay a visit to truefitness in jaya33.. we've got a sales guy there.. hehehe.. call ija along..

i has a friend =D
with those platinium passes and all dat...so he just brought me in

I'm still here ya know, in damansara though....stuckkkkkkkkkkk carless!

can bring me along into FF??

Warm ups

Squats:

40KG x 10
60KG x 5
80KG x 3
100KG x 1
110KG x 1
130KG x 1
140KG x 1
150KG x 1 (This......was super weird, because it was supposed to be 140KG but I miscalculated. Thus I have a PR....in week 2?)

Training Begins
Russian Squat Routine

6x2x115KG (It's still easy, I wonder how's things gonna happen when I go in week 4)

BTN Jerks

60KG x 5 x 3

Barbell Rows

60KG x 6 x 10-12

Bench Press

90KG x 5 x 5

This post has been edited by pizzaboy: Mar 19 2008, 10:18 PM

why do u do 95% of 1rm squat in warm up?

Simple.
To trick the nervous system. Tells the body it's got some seriously heavy weights to handle, then drop to only 80% of maxes. The body doesn't understand the change, so it still prepares itself for 100% weights.

And, 1 rep squatting has always been the weightlifters tool for supreme strength.

And, my coach recommends it, and he squats 270KG's @ 69KG's. Dare I dispute him? NO wayyyyy
Strange thing is why these guys squat so super high, but they aren't the world champs anymore. Dammit..

---

Added on March 20, 2008, 9:18 amalso if ur thinking of doing the same, i recommend taking it a lil slow first...That entire warmup set usually lasts about 3 minutes, because I wanna quickly finish my Russian squats.

Use singles on your heavier sets, don't go more than a single. It's tempting to, because you'll feel stronger at the beginning. But don't go more than a single.

This post has been edited by pizzaboy: Mar 20 2008, 09:20 AM

uhh maybe i'll try that on friday.. but its gonna be a lot of rest between my max warm up and the russian sets.

how long u take to finish a 6x4 set? the last time took me around 25 minutes lol

6x4 took about 15 minutes. Somebody else wanted to use the squat rack at FF that time, so I didn't rest too long for my final 2 sets. (And what did they do with the squat rack? BiCEP CURLS!)

most of the time they ask me how many sets until i'm done, i ask them what are they gonna do. if its not squat or MP, i'll say i have a lot more to go.

Pizza, how long have you been on the RSP? Is this the 2nd time or what?

i think its his 3rd time

3rd including this. The lame part is, the last two times that I finish this Russian Squat, nicely my gf comes back to M'sia. So I hardly spend time in the gym, cuz I'm spending time with her. And then I slide back down again. This is the third time I'm doing it, with the same amount of weights, so it's actually gotten very easy. Lol!

I hope it still produces results nevertheless.

---

Added on March 21, 2008, 12:09 amToday's "Training"

Wall Climbing

1 hour

Kejar-kejar

30 minutes. Yes, we're 21 years old and we still play kejar-kejar in the field. It was tremendously difficult compared to last time when we were kids, we're much faster, but can't stop as well. Lol!

Handstand work

Handstand push-ups for 3 sets of 10-15
Handwalks around the house while flipping switches off

Pushups

500 push-ups in 2 hours. Chatting and push-up. LoL!

This post has been edited by pizzaboy: Mar 21 2008, 12:09 AM

Friday (21-3-08)


Warm Up (Squats):

40KG x 10 (Overhead Squats)
100KG x 5
120KG x 3
140KG x 0 (Was feeling weak today, dumped the weights at parallel)

Russian Squat Routine

115KG (255LBS) x 6 x 5

Comments: Squats was actually quite easy, after the failed 140KG, it felt very easy, very strong. The first two sets were hardest and the rest were quite light

Flat Benches

50KG x 10
80KG x 5
90KG x 5
90KG x 5

Barbell Rows

50KG x 5 x 10-12 reps

Comments: I'm slowly relearning how to row. I've been doing it rather wrong, learning to keep back stable with no rocking. Learning to use the lats instead of traps.

Rack Deadlifts (Rack Pulls From Knee)

100KG x 5
120KG x 5
140KG x 5
170KG x 5
180KG x 2 (Extremely difficult because of a tired grip.)
190KG x 1 (Conceded defeat and used straps instead)

All in all, it's been a very interesting session today. I seem to have learnt how to "f*ck" the bar when I do rack pulls. That's helped the bar jump, faster. It's quite nice when you learn the right way. Then, my body's a little tired after that silly rack pull session. Feeling a little spent, which doesn't happen very often. I definitely like the feeling, but now i'm typing with my eyes half closed and yawning.

Post workout meal was a 200GM steak and potatoes, and dinner was some squid, boiled. I'm now sleepy and I'll retire to the bed.

---

Added on March 22, 2008, 12:09 amhttp://it.youtube.com/watch?v=HMY6mxdP0MQ

now u owe it to urself to take a f***in look at this vid

This post has been edited by pizzaboy: Mar 22 2008, 12:09 AM

Hossein Rezezadeh.. one hell of a fat ass.. FS 270kg lol... for a double =.=

Monday (24 March 2008)

Warm Ups

10 overhead squats

Squats Warmup

60KG x 5
110KG x 3
120KG x 1
130KG x 1
140KG x 0 (Cudn't even reach depth)\

Russian Squat Routine

6x2x115KG

*This twas easy. I'm wondering how I'm going through with Wednesday. Oh lord....

Felt shitty, so decided to play around the gym with nothing significant. Good night.

6x6?? lets do them babe! i'm doing them tomorrow!

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.

is his form alright? his leg kinda crumble.. goin up.. which i think is incorrect
experts kindly feedback

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!

60 reps of squats man. Have fun on Monday. heheheheh.

Hi, good photos in this thread. Do you guys know where a weightlifting gym is in Kuala Lumpur? Somebody told me it's only in Bukit Jalil Sports Center, where the national team trains. Anywhere else in Kuala Lumpur, or nearby so I could at least train on weekends?

holy shit u joined today at 4.44am?????
SLEEEPPPPPPPPPPPPPP

anyway........so many gyms around....

Petaling Jaya has quite afew..
SS2, even Near Kelana Jaya's Giant.

Sry..dont know their names =.= only know the place....

I can't sleep until I find a good place to train
So there are weightlifting gyms in Petaling Jaya? With bumpers? Sorry about the Korean picture, if you don't like it. It's Lee Jong Hoon 56 kg


This post has been edited by olylift: Apr 6 2008, 09:32 AM

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?

The reason I don't know where to lift in KL is cuz I'm not Malaysian, but I am coming to KL with family for some time

I just wonder if tha place at Bukit Jalil would even allow me to train with them there, because I am told its for the national team, and I am not so good

Thank you for offering to look for other places, it is hard for me to figure this out because I am not there yet. I want to be happy there and enjoy KL.

Yeah Hoon was in the 2006 Worlds and 2006 Asian Games, but not in 2007 Worlds because he was busy at school

This post has been edited by olylift: Apr 6 2008, 10:49 AM

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.

I called this number 2 minutes ago

Name Malaysian Weightlifting Federation
Federation Mr. Francis Lim Ton Choi - Assist. Secr. General
Street/No. 9 Pangkor Road
City/Code. 10050 Penang
President Datuk Gan Boon Leong
Gen.Secretary Suhaimi Khamis
Telephone 60 04 2285 081

The man said there is the Commonwealth Club there and they allow people that aren't Malaysian to train there so I guess I can relax now
It was difficult to talk because I don't speak English the most clearly, it's worse than my writing He kept saying "this is Penang this is Penang" and I was trying to ask if he knew a training place for weightlifting in Kuala Lumpur that allows foreigners

192 kg is pretty good, I thought Malaysia has some good 56 kg and 62 kg lifter, I saw their performances in the world championship results

ANyway I know this is your log Pizzaguy so I won't continue to steal it with my own messages

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....

dang, your Squat PR cun.

Great PR powercleans, Pizzaboy! You know maybe you should be olylift, and I should be pizzaboy because I am weaksauce

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.

What do you recommend? Pausing for a second or straight away springing up during squats? Pardon my explanation.

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

Haha,

I was also planning a more specific bodypart workout on my next routine though compared to this main compound.

Are ya going into the bb`ing world?

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.

Hopefully you will still be able to do a little bit of OL in KL

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

Your RSR.. completed?

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.

I actually thought my max was 100, a few days back, I hit 120 . You plan to hit 155? Good luck mate. I realize once you hit 120, even an additional 5kilos gives the extra kick.

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

Thats a decent routine, you are saying that you have a weak leg, well on my side, I have a quite weak upper body.

maybe both of u should meet up to supervise each others training

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

DUDE! smolov squats 4 times a week man? wtf?

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.

Squatting 4 times a week is sick my man. Jones going on Smolov ? Or is it you pizza?

Btw, where do you get SURGE? T-nation has it though but the shipping price is shiettt.

oh yueah.. boris.. boris is a much more complete full body program.. i might try boris.. let me rest from gym for this week after the max attempt.. time to be lazy lol..

Any links on the boris routine?

aah.. u gotta ask pizza for htat. i downloaded hte whole PDF shit of boris. so i lost the link.

anyway from wat i can see of smolov's 1st three weeks is actually trying to over train the trainee on purpose.. like what charles poliquin's super compensation program suggested.. train like shit, over train, rest for few weeks and grow from it. lol

http://www.joeskopec.com/borisp.xls

A lot of poliquin's techniques and things, are actually pretty normal. But he marketed it in a more, marketable manner.

Friday

Squats

20KG x 10
60KG x 5
100KG x 3
120KG x 2
140KG x 2
150KG x 1 (WOoh! Fast. No grinding necessary)

Squats Work Set

80KG x 20 (OUChhhhhhhhhhhhhhhhhhh!!! Breathe baby, breathe!!!!!!!!!)


Pull-Ups

4 x 8-10

Push-Ups

2 x 50

Cannot tahan, going back....really really hungry here.......

Sick man, 80kg x 20 reps. Burn baby burn. hahah.

Funny thing, it's actually EASY to squat. The difficult part is when the hips start to hurt. I think I'll just blow it up to 90KG instead next week.

I found another way to really use my lats, is to rest after each rep of pull-up. Like rest completely, let go and lift again. Pretty nice. I'm going to try 10-9-8-7-6-5-4-3-2-1 pull-ups with this.

Got loads of changes to make in this. Powah powah powah!!