Wilmar Works Out

[adoboandryce]

October 2, 2011 - RIMAC
10:00 - 11:30 AM PDT

Snatch
2x40, 2x45, 2x50, 1x55, 1x55
1x60 (power), 1x65 (power), 1x70, 0x75, 0x75
1x60

Clean & Jerk
2x60, 2x60, 2x80, 1x90
0x95 (missed jerk), 0x95 (missed jerk), 0x95 (missed clean)
0x90

Squat
8 x bar, 3x70, 3x100
2x125, 2x135, 2x145 *high bar PR

NOTES - Kind of a crappy way to end the week. I really wanted 75kg, and after fighting for it several times, I think my C&J got affected.

At least the squat PR, amirite?

I'll upload the video during halftime of the Chargers game. We're streaming it because it blacked out here. Lame.

[adoboandryce]

here's the vid:

[adoboandryce]

October 3, 2011 - CF SoCal
6:30 - 7:30 PM PDT

Snatch
2x40, 2x50, 1x55, 1x60
1x65, 1x65, 1x65

Clean & Jerk
2x60, 1x80, 1x90, 1x92.5 (misload)
1x95, 0x95, 1x95, 1x95

NOTES - I was glad that those snatches felt in place. Clean & jerks still need more pop on the jerk, but I think I have a good idea what I'll be opening with. How does 65 snatch and 95 C&J sound?

Tomorrow I'll just do some drills with the bar and then 80% intensity front squats, low volume. Wednesday's another workout with Coach, and then Thursday will be my last workout before the Saturday meet.

[mstatefan91]

Nice. I've been wanting to do some olympic movements but I'm not really sure where to fit them in ATM. Probably over the next year or so I'll start with the power clean.

[adoboandryce]

Nice. I've been wanting to do some olympic movements but I'm not really sure where to fit them in ATM. Probably over the next year or so I'll start with the power clean.

cool man. you really don't have to wait till next year to get started. at the end or at the start of your training day, just play around with just the bar and drill some form in. maybe add a little bit of weight at a time. the weight load probably wouldn't be enough to affect the rest of your training session.

[mstatefan91]

cool man. you really don't have to wait till next year to get started. at the end or at the start of your training day, just play around with just the bar and drill some form in. maybe add a little bit of weight at a time. the weight load probably wouldn't be enough to affect the rest of your training session.

True. I'll probably start playing around with it after this current cycle of GST. Gonna deload but still go to the gym for light lifting and that seems like a good time to learn something new because it will be at a light weight. If I get good at it then I will replace one of my other lifts on either squat or lift day with power cleans.

[adoboandryce]

October 4, 2011 - RIMAC
5:00 - 6:00 PM PDT

Tall Snatch
3 x bar, 3 x bar, 3 x bar

Front Squat
10x50, 5x70, 5x80, 2x100, 2x110

NOTES - 110 isn't a heavy front squat. It's leftover work that I had to do yesterday. Anyways, I have footage of my last set of tall snatches. I'll put it up when I get home. I'm currently on campus watching some MLB postseason.

[adoboandryce]

Video of tall snatches:

[gewaltiger]

ahh good lifting, keep working this hard and youll be snatching 100kgs in a year easy

[adoboandryce]

ahh good lifting, keep working this hard and youll be snatching 100kgs in a year easy

thanks man. gotta catch up with you!

October 5, 2011 - CF SoCal
6:30 - 7:30 PM PDT

Power Snatch
2x40, 2x50, 1x55, 1x55, 1x55

Clean & Jerk
2x40, 2x60, 1x80, 1x85, 1x85, 1x85

Clean Pull
4x80, 4x90, 3x95, 3x100, 3x110

NOTES - Tapering down for the meet. Today was pretty light, ~80% ish. Tomorrow's even lighter, around 70%. Then Friday's a day off unless I need to jump on the treadmill to make weight. Saturday's the big show!

[adoboandryce]

October 6, 2011 - RIMAC
3:30 - 4:30 PM PDT

Power Snatch
2x40, 2x50, 1x52, 1x52, 1x52

Clean & Jerk
2x50, 2x70, 1x75, 1x75, 1x75

NOTES - Tapered down, about 70% today. Gonna foam roll, lacrosse ball, and stretch a LOT tonight. Tomorrow I'm gonna do my best to make sure I'm within weight. Saturday morning I drive at 6:30 AM to LA to make my weigh-in.

[The Shoeless Wonder]

good luck paprika

[FastCatChamp]

Reading back thru.....awesome squats in the video that worked up to 319#. Your rhythm on those doubles was perfect looking.

Good luck at the meet. I will be checking back in later this weekend.

[adoboandryce]

good luck paprika

Reading back thru.....awesome squats in the video that worked up to 319#. Your rhythm on those doubles was perfect looking.

Good luck at the meet. I will be checking back in later this weekend.

thanks guys. this morning i weighed in at 104.0 kg. shouldn't be too hard to stay within weight until the weigh-in tomorrow at 9AM, but just in case, i'll bring a little spit jar with me on my drive up LOL.

[adoboandryce]

At this time, I had not played 3s for several weeks. I was Level 4, and was matched up against a Level 14.

[adoboandryce]

October 8, 2011 - ChikaraSport 2011 Lift for Breast Cancer
9:00 AM - 1:00 PM PDT

BW: 103.78kg

Snatch
65 (3 Whites)
70 *meet PR (3 Whites)
75 *all-time "no straps" PR (3 Whites)

Clean & Jerk
95x (1 White; 2 Reds)
98 (3 Whites)
103 *all-time PR (3 Whites)

NOTES - Fun time today! I'm working on the write-up and the video.

[FastCatChamp]

Congrats Wilmar.

That is awesome......TWO PRs in a single day.

Live it up brother.....live it up!

[adoboandryce]

here's the video:



and here's the HELLA LONG write-up:

http://wilmarworksout.blogspot.com/2...-write-up.html

Congrats Wilmar.

That is awesome......TWO PRs in a single day.

Live it up brother.....live it up!

thanks man!

[adoboandryce]

October 10, 2011 - CF SoCal
6:30 - 7:30 PM PDT

Power Snatch
Lots x 2 x 40

Squat
8 x bar, 5 x bar
8x60, 5x90, 3x115, 3x120, 3x120

Bench Press WTF
8 x bar, 8x40 (snatch grip), 5x55 (snatch grip)
3x70, 3x90, 2x100, 1x100,
2x90

NOTES - Now that the meet's over, and there's no next meet planned yet for me (besides a casual meet at the end of October), we're just playing around and having fun, doing things I haven't been able to do because I was on a strict program. So for the time being, I'm going to try and get in some bench press, deadlifts, prowler pushes, whatever it takes to just be stronger and more athletic all-around. I've been thinking about it and I might want to stick around in the 105kg weight class, especially since I'm a huge eater and it seems like this is where my body has been hanging out the whole time. Maybe I'll change my mind later, but for now I want to build the best body in 105 kilos. Curls, leg extensions, core work. All in the squat rack. Gonna get YOKED like an ox, man.

And on another note, holy crap I suck at benching now. First time since maybe May or something...

[adoboandryce]

oh, also did some ab wheel rollouts on an incline (they're easier). 5-rep sets. didn't count how many sets. interspersed them between snatches and squats, and a set after benching.

[adoboandryce]

October 11, 2011 - RIMAC
4:30 - 5:30 PM PDT

Front Squat - in kg
8 x bar, 5 x bar
5x60, 3x90, 3x110, 3x115

Push Press - in kg
Lots x bar, 5x40, 5x50, 5x60
3x70, 3x70, 3x70

Lat Pulldown - in lbs.
10x30, 10x70, 10x100, 10x130

Assisted Pull-Up - 100-lb. assistance LOL
8 reps, 8 reps, 8 reps

NOTES - Took some beta alanine pre-WO. Been months since I've taken it. My spidey sense was tingling!

[adoboandryce]

saw a chiropractor / ART specialist today. got a lot of range of motion back in my toes. also got my muscles to fire more efficiently using some weird infrared blasphemy. i was skeptical going in, but based on testing and retesting after treatment, i can't say it didn't work.

my left wrist that's been bugging me for months has been improved but it's not 100% yet. if my health insurance can cover some costs i'll schedule a second appointment soon. otherwise i'll wait it out until i can justify spending the dough.

but if you've never been to a chiro or an ART person, i'll just let you know it's not a complete waste of your time. the manipulations they do are real and the results are real. your mileage may vary depending on the doc, but my dude was pretty legit.

EDIT: he also said to foam roll DAILY.

[mstatefan91]

Good work in the meet!

Was that benching in kg or lbs? What total won the meet?

[adoboandryce]

Good work in the meet!

Was that benching in kg or lbs? What total won the meet?

thanks! benching was in kg, so i guess my top set was 220 lbs.

and since the meet was a charity, there was no prize for any weight class. and honestly i didn't know who was what weight class because all men 77kg and above lifted in the same session. i think the biggest total i heard was like 230 or 250 or something like that and the lifter was a 85kg if i had to guess. sorry i wasn't keeping track that well haha.

[adoboandryce]

October 12, 2011 - CF SoCal
6:30 - 7:30 PM PDT

Snatch Balance - aka drop snatch
3 x bar, 3 x bar, 3x40, 3x40

1 Snatch Balance + 2 OH Squat
40, 40, 40

Snatch with pause below the knee
3x40, 3x40, 3x40

Clean from hang + jerk
3x40, 3x40, 3x40

Shrug Shrug Clean
3x40, 3x50, 3x60

Mini-WOD
3 rounds of...
1.) 5 DB clean + push press @ 35 lbs.
2.) 10 KB swing @ 16kg (1 pood)

NOTES - Today was mainly technique work. Trying to get more comfortable with a new foot position with my squat since I've been pointing toes at too much of an angle. We're bringing the angle down more towards straight ahead, and we're shifting my heels out a little bit to widen my squat. It's nice and stable, but just needs some getting used to.

That little mini crossfit thing at the end of today's workout made me miserable lol. After one round I took a 20 second breather haha. The next two rounds weren't horrible though.

[adoboandryce]

October 16, 2011 - 24HF Channel Islands
9:30 - 11:00 PM PDT

all weights in LBS.

Bench Press
10 x bar, 8x95 8x135, 5x185

Tricep Pushdown
4 x 10 x whatever

Cable Row
10x165, 10x165, 10x165, 10x165

RDL
5 x bar, 5x135, 5x185, 5x225, 5x225, 5x225

Front Squat
5 x bar, 3x95, 3x135, 3x205, 3x225, 3x255

NOTES - I had a pretty crappy wrist day, which is why I cut back on bench press. Every time the bar came down to my chest, I felt a weird popping sensation in my left wrist. Sucked.

Besides that, I think I put in decent work with RDL's and front squats. I could've done more reps for my RDL sets, but whatever.

[adoboandryce]

October 17, 2011 - CF SoCal
6:30 - 7:30 PM PDT

Muscle Snatch
3x40, 3x40, 3x40, 3x40

Snatch Pull + Power Snatch
3x40, 3x40, 3x40, 3x50, 3x50, 3x50

Power Clean + Jerk
2x50, 2x60, 2x70, 2x60, 2x60, 2x60, 2x60

NOTES - Today was really more about greasing the groove again. I'm trying to work on my pull from the floor, shoving my knees back right away because after analyzing some video, I notice the bar comes forward a little bit, which results in my pop being compromised a little bit. Yeah it's being nitpicky, but if I can be more efficient now, it'll translate when I start going heavier.

[adoboandryce]

October 18, 2011 - RIMAC
4:30 - 5:30 PM PDT

Power Clean + Front Squat + Push Press
3x50, 3x60, 3x70, 3x73, 3x75

3-Position Clean Pull
3x75, 3x75, 3x75, 3x75

Squat - in lbs.
5x135
5x185
3x225
3x265
3x285
3x315 *not sure if PR

NOTES - I complained a LOT today, but I put in the work. Nuff said.

[Blizzard589]

Good sh!t at that meet, man. Form looks sexy. Makes mine look like r-tard lifts. I guess that's what happens when you hit these lifts almost every day...

[adoboandryce]

Good sh!t at that meet, man. Form looks sexy. Makes mine look like r-tard lifts. I guess that's what happens when you hit these lifts almost every day...

thanks man. haha u got good form too bliz. and i'd totally trade for your strength.