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Thread: Buldog73's Master's Weightlifting log

  1. #11
    Member Bulldog73's Avatar
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    Friday, 12/2/2016

    Crappy mccrappy snatch day!!

    Snatch
    95lbs x 2, 2
    115lbs x 2, 2
    135lbs x 1 - not bad, not great
    145lbs x 1, F, F, F, F, 1, 1 - probably needed up foam roll and loosen up the upper back, felt really tight and couldn't get the bar back on the catch

    Clean DL (531)
    135lbs x 4
    185lbs x 3
    230lbs x 5
    265lbs x 3
    295lbs x 1+3 (4 reps) - pretty good

    Back Squat - accessory
    155lbs x 10, 10, 10, 10, 10 - these still suck, but they're not heavy

    For anyone reading this, quick question - How much do you expect your Oly lifts to go down when starting/running a more strength-related program? Thanks!!

  2. #12
    Member Bulldog73's Avatar
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    Finished up my first cycle of 531 today. After yesterday's crappiness, just did the 531 work and accessory work. I need to figure out how much and what to do for the Olympic lifts.

    Saturday, 12/3/2016

    BTN Push Press
    bar x 8 press
    95lbs x 3, 3
    135lbs x 2
    150lbs x 5
    170lbs x 3
    190lbs x 1+1 - haven't really pushed these all that much, this was a good set

    Close Grip Bench Press
    bar x 10
    85lbs x 10, 10, 10

    Barbell Curls
    Bar x 10, 10, 10

    Face Pulls
    12/5lbs x 20

  3. #13
    Member WLGuy's Avatar
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    Quote Originally Posted by Bulldog73 View Post

    For anyone reading this, quick question - How much do you expect your Oly lifts to go down when starting/running a more strength-related program? Thanks!!
    Crappy days are part of this life. I'm sure you had these before, and you'll probably have them again. Not sure this has any connection with the strength cycle.

    Maybe you should try less volume and intensity for Oly lifts on 1+ weeks, and if you're planning a deload on 531 lifts (even if it's every other cycle) that's when I'd consider having a max out or "pretty heavy" week on the Oly lifts.

  4. #14
    Member Bulldog73's Avatar
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    Quote Originally Posted by WLGuy View Post
    Crappy days are part of this life. I'm sure you had these before, and you'll probably have them again. Not sure this has any connection with the strength cycle.

    Maybe you should try less volume and intensity for Oly lifts on 1+ weeks, and if you're planning a deload on 531 lifts (even if it's every other cycle) that's when I'd consider having a max out or "pretty heavy" week on the Oly lifts.
    Thanks!! Yes, I've had crappy days, many times actually. I wasn't sure if it was related or not, that's why I was asking. I'm just not used to running a primarily strength cycle, so I don't know how that would affect it.

    Appreciate the thought for the 1+ weeks, I've been thinking along the same lines. I've already reduced the intensity as far as comfortable, and the weight was not heavy in any sense. I really think I just need to focus on more stretching and such to make sure I'm not tightening up too much.

  5. #15
    Member WLGuy's Avatar
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    Quote Originally Posted by Bulldog73 View Post
    I really think I just need to focus on more stretching and such to make sure I'm not tightening up too much.
    This make sense, especially now you're doing a lot of benching.

  6. #16
    Member Bulldog73's Avatar
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    Quote Originally Posted by WLGuy View Post
    This make sense, especially now you're doing a lot of benching.
    Yep, I think you're right. Plus, the hips and legs are getting a lot more work overall.

    Monday, 12/5/2016

    Made sure I stretched and mobilized a bit better today, and it paid off.

    Block Snatch
    40 x 3, 3
    50 x 2
    55 x 2
    60 x 1 x 10 OTM - knocked these out easy peasy today!!

    Back Squat 531 (cycle 2)
    60 x 5
    80 x 3
    95 x 5
    110 x 5
    122.5 x 5+2 (7 reps) - had at least one more, but started feeling the onset of an exertion headache so racked the bar (last time I got one it sidelined me for a week)

    Snatch Pull/DL
    80 x 5 x 10 sets - yes, moved to the BBS template, mostly to avoid the exertion headache from higher reps, most of these were 1 pull then 4 DLs - still sucked

  7. #17
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    Stretching and mobility work is starting to get things moving again.

    Wednesday, 12/7/2016

    Cleans
    52 x 2, 2
    62 x 2
    70 x 1
    80 x 1
    88 x 1
    93 x 1
    98 x 1
    102 x 1, 1 - felt good to hit some heavier cleans

    Bench Press 531
    bar x 8
    95lbs x 3
    110lbs x 5
    130lbs x 5
    145lbs x 5+3 (8 reps) - solid!! Left shoulder and tricep is still a bit unstable, but getting stronger

    Press
    40 x 5 x 10 sets - all done within about 20 min

  8. #18
    Member Bulldog73's Avatar
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    Realized that the accessory work on this 531 program was a bit much, so after talking with a couple of people more familiar with it, I've decided to modify the volume/intensity of the accessory lifts.

    Friday, 12/9/2016

    Snatch
    40 x 3, 3
    50 x 3
    55 x 3
    60 x 3, 3, 3 - these were tougher than I expected, strapped in for the last set, no misses, though

    Clean Pull/DL
    95 x 5 pulls
    110 x 5 pulls
    125 x 5+2 for 7 reps DL

    Back Squat accessory
    95 x 5 x 5

  9. #19
    Member Bulldog73's Avatar
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    Saturday, 12/10/2016

    Clean & Jerk
    52 x 2+1, 2+1 - thinking back, should have just done doubles
    61 x 2+1
    70 x 1
    80 x 1
    89 x 1
    93 x 2, 2 - second rep jerks were sloppy due to fatigue

    BTN Push Press 531
    95lbs x 3
    130lbs x 5
    150lbs x 5
    170lbs x 4 - second time I've failed the last rep
    135lbs x 9

    Close Grip Bench
    95lbs x 10, 10, 10

    Face Pulls
    12.5lbs x 20, 20

  10. #20
    Member Bulldog73's Avatar
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    Monday, 12/12/2016

    Snatch
    40 x 3, 3
    50 x 3
    55 x 3
    60 x 3, 3, 3 - I surprised myself for making all reps without missing, traps and neck have been super sore

    Back Squat 531 (3's week)
    60 x 5
    80 x 3
    100 x 3
    115 x 3
    130 x 3+2 - thought I would get another rep, but 5th one shot my hips back, so called it
    100 x 9 - First Set Last (FSL) - first time trying these, good number to end on, but will be trying for more in the future

    Snatch Pulls
    90 x 3, 3, 3, 3 - these felt pretty good, moved decently well

    Barbell Curls
    Bar x 10, 10, 10

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