My evolution

suggestion is the key word here

it seems like u geared towards increasing ur max strength, aka ur one rep max, correct?

if not, i dont kno how good this info will be

so if u want that, then look at strength like a practice, u get stronger by better technique, so if strength is a practice ur bound to get better at a few things u practice with repetition that u would with a diverse amount of things that get practice infrequently

this means, the fewer lifts ur practice and the more frequent u practice them the more efficient u will become with them

so, maybe u could try bench, deadlift, tactical, squat, military press and work them three times a week or every two days for five weeks and see how ur 1 rep max increases

i just got the impression ur aiming for max strenght, this is what i've been told, and found, is one of the best ways to gain max strenght

good luck and let me kno what u think, this is all a suggestion
 
You're right that I'm trying to increase my limit or absolute strength (aka 1 rep max). However, for what I'm training for, just doing bench, deadlift, squat, etc isn't the preferred way to go. If you'll take a look at the Westside Barbell Club, you'll find the guys are incredibly strong. They rotate their main exercises out-bench, deadlift, squat, and good mornings and use quite a bit of different exercises to carry out their weak points...they refer to this as accessory exercises.

I appreciate your advice, Mike100. I have about 16 lifts that I concentrate on, and yes, that seems like a high number, but I rotate them in and out. I have a huge interest in getting my numbers up on my cleans but from my experience, deadlifts will help to increase the weight one can clean and visa versa...so instead of just cleaning every workout, I hit other exercises that help maximize all my lifts over all.
 
Day 10-Mon
Okay, so school's out for two weeks and I don't feel like driving to the university gym and the gym close to my house decided to remodel the free weights area...so no free weights until the fire marshall inspects it which could be days or weeks (I'm thinking some people are going to be really pissed since this has already been going on for two weeks.) Anyway, so it was a backyard workout today

keg throws: 3X5
tire flips: 3X8
farmers walks:3X45 seconds@120 pds each hand
zercher walk and squat:3X30 seconds@175 pds
----on the zerchers, you basically hold a barbell in the crook of you arms and walk it for three steps, squat and then take another 3 steps and continue for 30 seconds.
 
Well, I've skipped recording a couple journal entrys...this is day 13 Sat
A)full clean and press: 4X3@135, 1X4@155, 1X1@185, 1X1@190
B)farmers walks:3X45 seconds w/ 120 pd dbs
C)front squats:3X3-(225, 235, 245), 1X1@275, 1X2@265
D1)bench:1X10@185, 3X3-(225, 250, 275)
D2)hammer curls:4X8 w/55 pd dbs

Over all it wasn't to bad of a workout, wish I would've had about 15 more minutes available to do some core work.
 
Thanks, Mreik...the hardest part is maintaining strict form without all that rolling the shoulders back and whatnot. I was actually more impressed that I had a half decent bench number after not having benched for geez...like 6 weeks besides one day of db bench.

I'll be happy (well for a moment anyway) when I get a 225 clean and press and a 315 front squat.
 
Day 14-Mon

A)full snatches: 1X6@95, 2X3@135, 2X3@145, 1X1@150
B)db shoulder press (neutral grip): 1X8 w/45 pd dbs, 2X6 w/55s--For these, I keep 1 arm locked out until the other comes up
C)overhead lockouts (progressive range):1X8@95, 2X6@115, 2X5@125, 1X4@135
D)cable pullthroughs: 2X12@175
E)low cable pullins:2X12@70
Between each set starting with the db shoulder presses through the pullthroughs, I did 1 set of chins of 8 reps without weight for a total of 11 sets of chins=88 reps.

I think I'm going to have to get some chalk because my palms start to get sweaty and I'm afraid that I'm going to lose grip of the bar during snatching.
 
A)1 arm db full snatch: 3X2(40, 65, 65) 1X1@85, 2X1@90
B)bb bench step ups:4X4(135, 185, 195, 200)
C)deadlifts:1X8@200, 1X6@235, 1X4@305, 3X1(335, 345, 355)
D)bent over bb row (supinated grip):1X8@135, 4X6@155
E)EZ bar curl+press:1X8@80, 4X6@90
F)saxon side bends:4X5 w/15 pd dbs

So, I went to the gym (obviously) and I went directly to the power rack and you know what? One of the trainers (obviously one that doesn't use the thing) had repainted it! Repainted??? Why in the hell would someone repaint the rack when it's just going to get banged up and chipped again? The strange things that people do.

Anyway, I was hoping to pull a 100 pd db with the snatches but I found that my speed was starting to disappear with the 90 and I don't think any heavier and I would have been able to stabilize it overhead from the bottom position...I suppose something to work up to.
 
evolution said:
So, I went to the gym (obviously) and I went directly to the power rack and you know what? One of the trainers (obviously one that doesn't use the thing) had repainted it! Repainted??? Why in the hell would someone repaint the rack when it's just going to get banged up and chipped again? The strange things that people do.
Click to expand...
I don't think i've ever seen a rack w/o any chips or flakes missing... hmmm.. But were you the first one to chip it up?? That's like wearing a new pair of underwears for the first time.. mmmm nice clean support. lol
Anyways, maybe if you dropped a set of the db snatches, like one of the 65's, you'd be fresher going into the last sets & maybe get that 100lb'der.. Just a thought.
 
lol, no...but I might show up early tomorrow morning just to run a bb across it and be the first to chip it up. :D

You might be right about the db snatches, when I hit them again, I'll give it a shot. I'll prob just do a handful of heavy singles.
 
Todays lifts-
A)Clean and press:1X3@135, 1X3@155, 1X2@185/ High pulls:1X6@195
B)Squats:1X8@225, 1X6@275, 1X3@325, 1X2@350, 1X20@225
C)Progressive range overhead lockouts: 1X10@125, 1X8@135, 1X6@145, 1X5@165
D)alternating db curls:4X8w/40 pd dbs

Everyonce in awhile, I get one of those wild hairs to do an endurance set, thus the 20 rep squat.
 
So, I patiently waited through the horrific sight of a guy doing 55 pd bb curls in the power rack as he grunted, arched, and shruged them up...in fact, he kinda reminded me of a cross between a writhing snake and a chicken that just got it's head cut off. He assured me that he only had 1 more set.

Anyway....Monday--->
A)Cleans: 1X4@135, 2X3@185
B)Good mornings:1X8@225, 1X6@245, 3X6@265
C)Split squats:3X3@225 (each leg)
I knew I shouldn't have done cardio yesterday because my legs still felt fatigued today. I had to start the last set of split squats over because I ended up dumping the weight after the first rep. I wanted just a bit more leg work but my legs were fagging out on me so I was eyeing the verticle leg press machine where you're practically upside down or whatever it's called
D)leg press:4X8@650
E)low cable pull ins:2X10@70
F)standing cable crunch:2X10@90
 
Tuesday-
A)Push press: 2X8@135, 2X6@155, 2X3@175
B)Farmers walks: 3X40 seconds w/ 120 db each hand
C)chins:1X6 w/25 pd plate, 2X5 w/25 pd plate
D1)clean grip upright row to chest: 4X6 w/60 pd straight bar
D2)overhead extensions: 4X6 w/ 100 pd straight bar

I felt really fatigued after the first set of upright row and overhead extensions...ah well.
 
A)Snatch/overhead squat: 1X2@95, 1X2@115, 1X2@135, 1X2@140, 1X2@145
B)Clean/front squat: 1X3@135, 1X3@145, 2X2@155
C)back squat:1X4@225, 1X4@275, 1X3@330, 1XF@365, 1X1@350
D)neutral grip db shoulder press:1X8 w/50 pd dbs, 3X6 w/60 pd dbs
E)progressive range bench:3X6@135, 185, 225
F)weighted Russian twist:3X5 w/ 25 pd plate

I stopped at 155 on the clean because Mike pointed out I was losing leg speed and having to power the bar up when I pushed it higher than 155. He did say my cleans were looking much better than the last time we got together though. So, anyway...I'm going to keep a lower weight on the cleans and just work on technique and a bigger "hop" for a couple weeks before moving the weight up. I guess I just want a 200 pd plus clean that I was neglecting form which is pretty stupid. For some reason, my speed is fine with the snatches but with the cleans I'm just not as fast. I am, however, having trouble coming out of the bottom position from overhead squats higher than 145.

I failed my attempt at 365 on the squat...I did try, the bar just wouldn't come up, so I dumped the weight and lowered it a bit and it came up semi-easy...I think my legs were just fagging out on me. I'm not sure if it contributed to it or not but my lower back was still sore from the good mornings I did on Monday.
 
Monday-
A)full clean and jerk:1X3@95, 1X3@115, 1X3@135, 1X2@145, 1X2@155, 1X1@175
B)bb bench step ups:1X4(each leg)@135, 1X4(EL)@155, 1X3(EL)@185, 1X2(EL)@210
C)neutral grip chest supported row:3X8@155
D)progressive grip overhead lockouts:1X8@115, 1X8@135, 1X6@145, 1X3@155
E)standing cable crunches:2X10@100
 
Tues-
Nothing special-sprint 100 yards, jog 100 yardsX6 w/120 second rest between each sprint and jog.

Weds-
A)1 arm db snatch/overhead squat:1X6@50 ea, 1X4@60 ea, 1X3@70 ea, 1X2@80 ea, 1X1@90 ea
B)deadlift:1X6@225, 1X3@300, 1X3@315, 1X1@365
C)low incline db press:1X10 w/70 pd dbs, 1X8 w/80 pd dbs, 1X8 w/90 pd dbs
D)db shrugs (3 sec pause):3X10 w/90 pd dbs

I got the 365 dead on the second pull, the first attempt I got it just an itty bitty bit shy of my knees and instead of trying to grind it up, I let it down. I felt it'd eat at me if I didn't at least try to grind the bastard up. I swear it took forever before it finally came up.

Friday should be cool because I get to spend a couple hours or so with Mike working on oly lifting.

On a seperate note, I scored a 99 on my exercise phys test. I somehow messed up a question about macronutrients.
 
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Mon-
A1) Push press: 1X8@135, 2X6@155, 1X5@165
A2) bodyweight chins: 1X12, 3X10
B) db bench:1X8 w/90 pd dbs
C) farmers walks w/110 pd dbs: 2X1 min, 1X40 sec, 1X21 sec

I had this really horrible sun burn that I just wussed out from doing anymore movements that resulted in me pressing my back against. So, I screwed off from doing anymore benching. I really need to work on my grip strength, I don't seem to be progressing in my farmers walk.

Just for kicks, I did a 1X1 1 arm bb power snatch just to check it out and that damn thing is hard.
 
Tues-
A)1 arm bb power snatch:1X4 (each hand) w/the bar, 1X4EH@55 pds, 1X3EH@65 pds, 1X3EH@75 pds, 1X2EH@85 pds
B)front squat:1X10@135, 1X8@185, 1X5@225, 2X3@235
C)RDL:1X12@135, 2X10@165

I didn't have a lot of time, so I kept it short and sweet. I think I'm switching from 1 arm db snatches to 1 arm bb snatches...they're a bit more challenging on the balance issue.
 
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