Spreading Weightlifting Like a Bad Case of Chlamydia in a Frat House

[NorwichGrad]

Joel, I remember you posted you had a squat goal going on, I just don't remember what it was. Remind me please.

My current squat PR is 365-lb.. Goal is 4 plates, 405-lb. I actually tried to tie my PR yesterday but failed. Vid below is weekly training including failed squat.. Today I snatched no belt and no wrist wraps up to 73-kg, then C&J up to 105-kg.

Background music is Rock version of Russian Anthem..

[jjeane]

Excellent squat goal there! You can totally do it. Nice lifting. Love the rogue pictures in there.

[NorwichGrad]

Excellent squat goal there! You can totally do it. Nice lifting. Love the rogue pictures in there.

Thanks, Komrade. I was feeling Russian that week.


Catch up time, bros and sistahs.


Monday. Light Day.
5 sets x 5 reps 1-1/4 squat @ 60kg.


Tuesday. Conditioning.
Did the following complex:
Clean Pulls
Clean Pulls
Clean
Front Squat
Front Squat
Clean and Jerk




Wednesday. Front Squat Max Day.
Attempted to set 320-lbs PR but failed. Lol..

[NorwichGrad]

My cousins from the Islands.

The girl is Hidilyn Diaz. She will represent the Philippines for the third time this coming Olympics in Rio. I’m friends with her on ********. She is such a sweet girl. Back in the islands, she gives back to her community (kinda like Manny Pacman, only difference is she is not a gazillionaire like Manny). She is an Asian champion.

[jjeane]

Good word! How did you make it out of that complex? Crawl?
I love chick weight lifters. They are just all around bada$$, good women.

[NorwichGrad]

Good word! How did you make it out of that complex? Crawl?
I love chick weight lifters. They are just all around bada$$, good women.

HAHAHA.. My heart was ready to jump out of my chest on that one..


Clean Max Day to 102-kg

Back off set triples @ 82-kg

[NorwichGrad]

Buddy did it.. He is a national level caliber weightlifter. He set a PR of 90 on snatch and 111 on CJ, for a total of 201kg, which is the minimum required to enter the Youth National this year. We just have to make it official next month. He will do more than 201, just knowing how he performs in competition versus training.

He chased 90 for the longest time. He chased 111 just as long.

Weightlifting really is a mental game.

20+25+25+10+10 = 90

20+20+20+10+10+5+5 = 90

I Jedi-mind tricked him by using blue and green plates + change plates instead of the usual red plates + green plates.

The other thing I did was I DID NOT TELL HIM WHAT THE WEIGHT WAS.. So he was surprised when I announced it was a PR. Also, I told him to focus on the next lift (which was 95 that he missed). This way, he was thinking one step ahead instead of the task at hand, which was to finally hit 90.

It worked.

201-kg total in training.

He also set 3RM PR on front squat at 130-kg. He attempted another 3RM at 135, but missed the 3rd rep..

He should be able to CJ 130-kg..

[NorwichGrad]

Correction. Buddy’s CJ PR was 112.5-kg and not 111. His total is 202.5kg







Today’s training Back Squat with Pause up to 328-lbs.

Then did some knee prehab.

[jjeane]

That is a PR Baby! Boom! Congrats Buddy! And congrats coach Joel!!

[NorwichGrad]

That is a PR Baby! Boom! Congrats Buddy! And congrats coach Joel!!

Thanks, Jani!

Yesterday’s training.

[NorwichGrad]

Yesterday.

1-1/4 Squat to 300-lbs

Clean Singles to 220-lbs

[Marius_Ursus]

Crazy quick cleans, and that 3RM front squat is strong as hell. Your abs must be powerful to hold you upright with that much weight.

[NorwichGrad]

Crazy quick cleans, and that 3RM front squat is strong as hell. Your abs must be powerful to hold you upright with that much weight.

Thanks, primo. The key is close hands and elbow high. In fact, I will post article in O35 section after I edit it.

[NorwichGrad]

Catch Up.

Thursday

10 singles 60-kg EMOM






Friday

Back Squat to 328-lbs



I didn't realize I looked like Beavis and Butthead "I am Cornholio," until after I edited.






Saturday

Buddy worked up to his openers no problem. I raised the bar to 85/107 opener, from 80/100 just a week ago. 5 weeks before the meet.





Then I did cleans up to 110-kg. I haven't lifted the reds and blues in a while.

[jjeane]

Do you like EMOM work? I do and find it pretty effective.
Buddy is just rocking along and with 5 weeks to go you guys are in good shape to nail the nationals qualification!!

Love the red and blue cleans!

[NorwichGrad]

Do you like EMOM work? I do and find it pretty effective.
Buddy is just rocking along and with 5 weeks to go you guys are in good shape to nail the nationals qualification!!

Love the red and blue cleans!

It's my first time doing EMOM, believe it or not.. LOL.. I love it because it also gives me great conditioning.


Buddy's worst enemy is himself, just like the rest of us.. LOL.. Yesterday before training, I told him to have the mindset of "let's just hit your opener." I did this because he has a tendency to psyche himself out.. I honestly think before the meet, his opener will be 5-kg more in each lift. He doesn't know it yet.


Maya is finally doing full cleans. It's about time. She's a very athletic girl, but we had to work on her mobility for the longest time so she can get ATG.



She was also in the local newspaper. She's a great basketball player. She's one of the top high school basketball players in the area.


http://citizensvoice.com/sports/korn...itle-1.2003214

[jjeane]

I think the EMOM when used with increasing percentages is a great combo for setting PR's. The rest is perfect so you aren't overly fatigued. You get a good amount of reps at lower weight to work out kinks in technique. And boom! I don't like them so much when there are 50 of them and they are all snatch or clean DL reps. LOL!

Buddy has come a long way. Don't we all wish we had an answer on how to get out of our own heads!
Congrats to Maya and her mobility work!

[NorwichGrad]

I think the EMOM when used with increasing percentages is a great combo for setting PR's. The rest is perfect so you aren't overly fatigued. You get a good amount of reps at lower weight to work out kinks in technique. And boom! I don't like them so much when there are 50 of them and they are all snatch or clean DL reps. LOL!

Buddy has come a long way. Don't we all wish we had an answer on how to get out of our own heads!
Congrats to Maya and her mobility work!

Thanks, JJ.. It took Maya a while to develop the flexibility to get into the bottom position, even at her age. But once I saw that she could do frankenstein squats with no issues, it was time to go full cleans.


This AM's training.

Did squats up to 338-lbs, then did triples of back off set. Then did beltless and wristwrapless snatch up to 70.

[NorwichGrad]

Knee prehab

Foam roll

Bar warm up

Back-to-back no rest.

Front squat triples – 135 lbs
Lat pulldown x 10
Front squat triples – 185 lbs
Lat pulldown x 10
Front squat triples – 205 lbs
Lat pulldown x 10
Front squat triples – 225 lbs
Lat pulldown x 10
Front squat triples – 235 lbs
Lat pulldown x 10

[Jbizzlechizzle]

Knee prehab

Foam roll

Bar warm up

Back-to-back no rest.

Front squat triples – 135 lbs
Lat pulldown x 10
Front squat triples – 185 lbs
Lat pulldown x 10
Front squat triples – 205 lbs
Lat pulldown x 10
Front squat triples – 225 lbs
Lat pulldown x 10
Front squat triples – 235 lbs
Lat pulldown x 10

Love this style of training with no rest. That's a lot of work! Great job Joel, you're a beast.

[NorwichGrad]

Love this style of training with no rest. That's a lot of work! Great job Joel, you're a beast.

Thanks Big J.

Hey btw. I went to RTB two Saturdays ago. Unfortunately Chelsea doesn't lift there anymore. She sold her half of the gym to my friend Harrison. He is now full owner.

[grouchyjarhead]

Knee prehab

Foam roll

Bar warm up

Back-to-back no rest.

Front squat triples – 135 lbs
Lat pulldown x 10
Front squat triples – 185 lbs
Lat pulldown x 10
Front squat triples – 205 lbs
Lat pulldown x 10
Front squat triples – 225 lbs
Lat pulldown x 10
Front squat triples – 235 lbs
Lat pulldown x 10

I like the looks of that. Nice work.

[NorwichGrad]

I like the looks of that. Nice work.

Thanks, Marine! Sometimes when I’m pressed for time I have no choice but to do metcon type training.



Yesterday’s training. Did 10 singles of cleans @ 90-kg EMOM.

[NorwichGrad]

Raised the bar on Buddy.

With exactly a month before his meet, we changed his starters to 87/107.. But I think by then he can comfortably go 90/110.

He also set two PRs today - 113 kg cleans and 135 kg 3RM front squats.

[NorwichGrad]

[NorwichGrad]

22Feb16

Back Squat
3 x 10 @108kg

Close Grip Lat Pulldown
90 lb x 10
110 x 10
130 x 3 sets x 10

3 Supersets
Seated Incline DB Curls x 10 @ 15lbs
Standing DB Extension x 10 @ 40-lbs

1 Superset
20 sit ups
10 GHR

[NorwichGrad]

Yesterday’s training.

Beltless and wrist wrapless snatch @ 65-kg EMOM. Goal was to do 10. Ended up doing 13 due to some misses.

[NorwichGrad]

24Feb16

Squat 5 x 5 @ 125kg




Back-to-Back 10 reps each:

Seated Pulley Rows
GHR
Hanging Leg Raise
Seated Pulley Rows
Back Extension
Incline Sit Up
Seated Pulley Rows
Superman
Wipers

[NorwichGrad]

25Feb16

10 Cleans EMOM @ 95kg

[jjeane]

Nice EMOM Cleans!
Also, wanted to give you props for your dedication. Not only as a coach but as an athlete.