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Type: Posts; User: scottyb_rochny

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    Help me with some results ?

    Guys my membership has lapsed and I won’t renew it until January. I have a buddy looking for results in my local area because he needs to be convinced that he won’t embarrass himself if he tries a...
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    Agree!

    Agree!
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    Depends on the program phase and goals. Went back...

    Depends on the program phase and goals. Went back to my notes and at one point I had a 155 Front Squat 5RM. Never again I’m sure of that. Will be lucky to do it for one rep.
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    Correction FS during this phase is only 4 sets of...

    Correction FS during this phase is only 4 sets of 5 reps and it’s kind of light.

    I use my back squat to build my FS during the strength phase. So in 4 week block, I’ll do BS 6 times and FS only...
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    starting with a strength phase of probably 8...

    starting with a strength phase of probably 8 weeks. Picking a conservative guess of my maxes now and working hard on strength for this phase. So something like
    Classic lift from hang, 4x3 70%...
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    I hate you guys ;)

    Ok well a couple months ago I posted this about programming just for jerk based because I have family obligations and I retired from lifting after achieving my main goal in 2017....
  7. That’s true. I was very lucky to find Sergey...

    That’s true. I was very lucky to find Sergey Bondarenko. It was remote coaching but my god he put 35kg on my total in 18 months and was a very wonderful coach.
  8. It was weird. But I have small kids so that made...

    It was weird. But I have small kids so that made my decision concrete. If it makes you feel any better I buckled under the pressure and missed some everyday weights, missing the silver medal and...
  9. Oh yes, it’s not that I “can’t”. It’s that I...

    Oh yes, it’s not that I “can’t”. It’s that I won’t.
    I don’t want to, honestly. I entered this sport and achieved exactly what I wanted to, then retired in 2017.

    So now I’m just trying to have...
  10. Today was my first day. Holy crap am I out of...

    Today was my first day. Holy crap am I out of shape. Got the whole thing done in 45 mins

    2 PP + 2 PJk 65kg, 3 sets
    Jerk drives 100kg, 3 sets 5 reps
    10” Partial front squat 125kg, 3 sets 5 reps...
  11. This is a good point. Jerk recoveries are gonna...

    This is a good point. Jerk recoveries are gonna take too long. I’m better off pausing my jerks during my jerk sets for a little extra stability

    Yes on complexes

    Yes on startup time I’ll...
  12. Twb: :( 5:30 am-7am M,Th

    Twb:
    :(
    5:30 am-7am M,Th
  13. Thanks. Any idea what kind of BB exercises I...

    Thanks.
    Any idea what kind of BB exercises I should focus on? With my limited schedule and I gotta be super efficient in my exercise choices
  14. Great question. I don’t have boxes unfortunately....

    Great question. I don’t have boxes unfortunately. All from rack. I’m just glad to have bumper plates and free time.
  15. Retired buuuuut. Jerk only training? Suggestions appreciated.

    Hey everyone. Haven’t been here in a a while. Long story short, lifted seriously (amateur of course) from age 30-35 ended up with best lifts of 125/160 at bw 112. Retired in 2017 after placing at...
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    Pick moderate weights and try to go 6/6

    Pick moderate weights and try to go 6/6
  17. You guys are making me more confident. I’ve...

    You guys are making me more confident. I’ve always warmed up new exercises starting back at an unloaded bar (excluding pulls right after the main lift)
    I’ve been trying to figure out how to train...
  18. Ok thanks. These days time is more scarce. I...

    Ok thanks. These days time is more scarce. I usually would take like 10 jumps before I got to working weight (back when I was in the 190 back squat days) and my workouts took forever.
  19. Squat warmup protocol when squatting at end of workout

    How do you warm up for squat if you’ve already done a bunch of sets?

    Sample training session
    1) snatch
    2) snatch pulls
    3) jerk
    4) back squat

    If you planned on squatting work sets at 85%...
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    I bought it. So far I like how it’s organized. ...

    I bought it. So far I like how it’s organized. I’ve only read the first two of twenty chapters. Also have skimmed around and like what I have seen.
    For most amateur lifters you’ll probably take...
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    My Russian coach had me doing these near...

    My Russian coach had me doing these near competition time. Protocol was typically 3-4 sets.
    110-130% of FS max. 10 seconds down at the lower weights, no more than 5 seconds for the higher weight. ...
  22. Always. With proper peruodization you're always...

    Always. With proper peruodization you're always in kind of a beat down state until meet week (I did not realize the extent of this until I retired and now I have tons of extra energy)

    It seems...
  23. Solid question: 1) slow consistent training. The...

    Solid question:
    1) slow consistent training. The Russian system is not fancy it's just a long term progression. Overall it's kind of boring but you just need to keep at it for as long as it takes. ...
  24. Thank you. I also like to see people follow...

    Thank you. I also like to see people follow through and have nice documentation to see progress.

    -I grew up wrestling so I have an affinity for individual sports. Also our wrestlingteam had a...
  25. Many vids! retired in April, here is my story and my farewell post. Ask me anything.

    So I haven't been around in a while because i retired in April. But for anyone who had followed my story, here's how it ended.
    4 years ago after about one year of weightlifting I made A personal...
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