Anarchy & Agony - SuffolkPunch's C&P training

[SuffolkPunch]

They might come tomorrow... they could be here waiting for me when I get back from watching the olympic weighlifting

Weight: 87.1kg/82.7kg

Deadlift: 10 x 1 x 162.5kg in 10 mins. -- Solid, 165 up next

Strict Shrugs: 3 x 12 x 105kg -- Grip issues seem to have dissapeared, increase

Front squat: 3 x 5 x 87.5kg -- Good, no dizzyness, core easily coping so far. Will keep same next time just to pace myself.

[SuffolkPunch]

They are here already! They look nice (they seem huge) - the UPS guy could not lift the box they came, haha. He was embarrassed when I picked it up easily.

I was going to do a video of some screwing around with powercleans and snatches but my wife has gone out with the camera :-/

[SuffolkPunch]

Weight: 82.4/82.7

Olympics day!

I saw mens 85kg and womens 75kg group B...

Mens was quite exciting as there seemed to be a lot of nerves and lots of the opening snatches were missed. The Armenian sadly got a DNF which must have been embarassing since he had the highest opener (165kg FFS). There was a battle between the Belarusian and the Georgian for 1st and 2nd. The Geogian won by being very efficient and getting lifts 1 and 2 like clockwork but failing the 3rd in both cases which is how it's supposed to go down. 3rd placed went to a guy from the USA who looked like a bodybuilder. He was jacked man - probably black genetics. He had an unusual squat jerk style instead of split jerk and almost got the highest C+J of the day (208kg FFS!)

Womens was a walkover for one particular individual from Camaroon who had lifts which were 10-20kg higher than everyone else... Methinks a gender test should be administered here. The other women looked just like short chunky women - but this person ... didn't. The other notable was a woman from United Arab Emirates who is one of the first women from that country ever to compete in the Olympics... she seemed to enjoy the event and posted reliable lifts at around half the weight of the rest of the field - but she could probably still kick the average gym rat's ass.

Home again for an olympics inspired workout:

Close grip bench press:
10x40
9x50
8x60
8x65
8x70
8x75
8x72.5
9x70

Power clean -- with new bumper plates!
5x57.5
5x67.5
4x72.5
4x77.5
3x82.5
3x87.5

Close grip chins: 3 x 10 x BW

[Retoaded]

i want some bumper plates...but cheap they ain't.

[Saintsqc]

Weight: 82.4/82.7

Olympics day!

I saw mens 85kg and womens 75kg group B...

Mens was quite exciting as there seemed to be a lot of nerves and lots of the opening snatches were missed. The Armenian sadly got a DNF which must have been embarassing since he had the highest opener (165kg FFS). There was a battle between the Belarusian and the Georgian for 1st and 2nd. The Geogian won by being very efficient and getting lifts 1 and 2 like clockwork but failing the 3rd in both cases which is how it's supposed to go down. 3rd placed went to a guy from the USA who looked like a bodybuilder. He was jacked man - probably black genetics. He had an unusual squat jerk style instead of split jerk and almost got the highest C+J of the day (208kg FFS!)

Womens was a walkover for one particular individual from Camaroon who had lifts which were 10-20kg higher than everyone else... Methinks a gender test should be administered here. The other women looked just like short chunky women - but this person ... didn't. The other notable was a woman from United Arab Emirates who is one of the first women from that country ever to compete in the Olympics... she seemed to enjoy the event and posted reliable lifts at around half the weight of the rest of the field - but she could probably still kick the average gym rat's ass.

Home again for an olympics inspired workout:

Close grip bench press:
10x40
9x50
8x60
8x65
8x70
8x75
8x72.5
9x70

Power clean -- with new bumper plates!
5x57.5
5x67.5
4x72.5
4x77.5
3x82.5
3x87.5

Close grip chins: 3 x 10 x BW

You are lucky! Oly weightlifting is so impressive. Loled @ Camaroon/gender test. These women are obviously heavily juiced. Sometime, I'm not even sure whether I watch male or female weightlifters...

Did you PC outside?

[SuffolkPunch]

I still haven't tried them outside yet. My secondary bar broke today which pissed me off so I just did my standard program inside.

Weight 82.1kg

Back squat:
4 x 4 x 125kg -- not bad. Thought I was going to suck today
10 x 110kg

Military press:
57.5kg: 5, 5, 2 -- I did suck today on this
47.5kg: 10 reps (11 last time)

[Saintsqc]

How did you break a lifting bar???

[SuffolkPunch]

How did you break a lifting bar???

It was a cheap bar from ebay, the widest part (between the bit where you hold it and the bit where you put the plates) kept coming unscrewed and eventually the thread got stripped. I tried to mend it with silicone glue but it didn't last long. It's scrap now. It was a PITA because it only weighed 16.5kg. I shall get another one sometime. It would be nice to have one in the rack and one outside the rack (that both weigh 20kg)...

[SuffolkPunch]

Weight 82.3/82.7

Everything was a struggle today, maybe I'm coming down with something

Snatch grip deads: 3 x 5 x 117.5kg -- keep same

Pendlay row: 5 x 3 x 112.5 -- keep same

Paused bench press: 3 x 3 x 87.5

Incline bench press: 3 x 8 x 55 -- keep same until next paused bench weight

[Saintsqc]

Heavy lift everwhere, good job!

Is it expensive to buy a good quality oly bar? Something that will last long?

[acrawlingchaos]

Your squats are killer... and my major weakness, jealous.


Hope you're feeling better in the morning.

[SuffolkPunch]

Heavy lift everwhere, good job!

Is it expensive to buy a good quality oly bar? Something that will last long?

Thanks bud. Bars vary in price massively, I'm not sure I would notice the difference, I'll try and get a second hand reasonable quality one if one becomes available on ebay. I can wait...

Your squats are killer... and my major weakness, jealous.


Hope you're feeling better in the morning.

Thanks mate. I do feel better today but was scheduled for a light day so I hope tomorrow feels good too.

Weight: 83kg / 82.7 -- I ate sausages yesterday, they always bloat me.

The Bear - barbell complex: 5 reps x 60kg

Overhead barbell carry: 6 laps x 11 meters x 60kg -- new! This is awesome for the entire body, especially the core

EZ bar curls: 45reps x 20kg

[Miketoc]

Haha sausages bloat you. I've packed on 6 lbs since 11 days ago, it was 10lbs in 10 days but some of that must have been a big dump I took because I'm at 185lbs this morning (from 179 on 7/27). Everything in here is lookin good mang, keep up the good work. My focus this Fall is deadlifts since I'm so pathetic at them.

[SuffolkPunch]

Hi Mike - I had a look at your fitocracy profile and saw you've got the monster squat badge! Congrats, that's a pretty heavy lift. I'm not surprised your deadlift was not up to scratch after squatting that much... I'm a bit suprised you are having problems when you've got a big squat. The choke point must be in your upper back I guess. Pendlay rows and rack pulls?

[Miketoc]

Hi Mike - I had a look at your fitocracy profile and saw you've got the monster squat badge! Congrats, that's a pretty heavy lift. I'm not surprised your deadlift was not up to scratch after squatting that much... I'm a bit suprised you are having problems when you've got a big squat. The choke point must be in your upper back I guess. Pendlay rows and rack pulls?

It's probably a combo of crappy form, lack of practice, and hatred for the exercise. In this last 9 week round of Sheiko I did 17 days of squats (skipped one) and 4 days of deadlifts (skipped 5). It's my own doing I just need to suck it up and quit being such a puss.

[mrmrbill]

Really awesome vid, Nick ... "The Bear" is appropriately named!

[SuffolkPunch]

Thanks Bill, I don't like to do that one too often!

Weight: 82.2kg / 82.8kg

Back squat: 125kg: 5, 5, 3 -- failed on 4th rep. Legs just feeling weak today

Klokov press: 3 x 4 x 47.5kg -- Definate technique to this. need to pull chest up and explode off the shoulders and it makes it a lot easier

Military press: 3 x 8 x 45kg -- If done correctly, these 3x8 sets are much harder than the strength oriented training I do...

[SuffolkPunch]

Weight 82.4 / 82.8kg

Paused flat bench: 4 x 3 x 87.5kg -- easy

Pullups: 4 x 3 x 22.5kg -- easy

Incline bench press: 3 x 8 x 55kg -- never seems to get any easier. I suppose I am improving form at this weight...

Reverse grip BB row: 3 x 8 x 80kg -- slow tempo, milking it - exhausting

[GinjaNinja85]

Just caught up on things here. That bear complex looks nails. It looked like you was dreading the last few push presses every time you finished the squats. Looked really tidy though technique wise.

I bought that Strength Life Legacy book the other week after seeing you post about it here. Read it twice already and I love it. Wish I could use the programs but I'm too damn weak. What do you think of his methods? It reminded me a little of 531, except pretty much all his templates go 5432111 then bo set. Have you tried them?

[SuffolkPunch]

I haven't read it yet, lol

I have been reading his blog for a while now though and I like his methods - they are more adaptable to us mere mortals compared to Jamie's stuff.

Yes, there is a lot in common with 5/3/1, all these programs have very similar principles behind them which I have tried to employ in designing my own setup.

Why does being "too weak" stop you from using his template? Does he specify minimum lifts for you to do them?

[GinjaNinja85]

I haven't read it yet, lol

I have been reading his blog for a while now though and I like his methods - they are more adaptable to us mere mortals compared to Jamie's stuff.

Yes, there is a lot in common with 5/3/1, all these programs have very similar principles behind them which I have tried to employ in designing my own setup.

Why does being "too weak" stop you from using his template? Does he specify minimum lifts for you to do them?

Well it's more my level of training advancement that I mean when I say weak. It's pretty clear in the text that it's for advanced guys who only need to train each body part heavy every one or two weeks. There's a mountain of information in there though on squatting, deadlifting, all pressing movements, and assistance to support all that. There's about a dozen templates but nothing really for anything before intermediate/advanced guys. I got alot out of it regardless.

He's got some life stuff in there too about being a better man etc, which is actually a good read. He seems like a very nice bloke.

[Saintsqc]

Nice squat, nice klokov and nice bear! I was breathless by just looking at your vid.


Sausages are bloating by they taste soooooo good

[SuffolkPunch]

Thanks mate. I edited the end off the video but you could clearly hear my gasping for breath as I turned the camera off.

Weight: 82.8kg / 82.8kg

Deadlift: 165kg: 8 singles in 8 minutes -- failed on number 9 off the floor

Shrugs: Strict with backwards contraction:
8 x 107.5kg
2 x 10 x 100kg -- reduced weight due to tighter form

Front squat: 3 x 5 x 87.5kg -- increase

Bodyweight chins: 5 x 9

[mrmrbill]

Shrugs: Strict with backwards contraction:
8 x 107.5kg
2 x 10 x 100kg -- reduced weight due to tighter form

How were they ... any difference?

[DanielBeauchamp]

I have been reading his blog for a while now though and I like his methods - they are more adaptable to us mere mortals compared to Jamie's stuff.

I don't know...I've been doing pretty well with a CnP-esque style of training. It's not much different from what I've always done anyway, just because I love training heavy and frequently.

Lately I've been having some kick-ass times by combining IF/keto/paleo along with old school training and a bunch of other stuff.

[SuffolkPunch]

How were they ... any difference?

Not sure I nailed the form, I might have used too much weight - and it felt awkward with a barbell. I'll get back to you on that one.

I don't know...I've been doing pretty well with a CnP-esque style of training. It's not much different from what I've always done anyway, just because I love training heavy and frequently.

Lately I've been having some kick-ass times by combining IF/keto/paleo along with old school training and a bunch of other stuff.

I'm sure I'll come back to it since I've had such good results in the past... but for now I think I need to gain some mass using more middle of the road volume/rep ranges. I want to build a physique first as Paul suggests.

I will also come back to keto whenever I need to lose some fat... it's been a real revelation to me.

[SuffolkPunch]

Weight: 82.9 / 82.8kg

Back squat:
4 x 5 x 125kg -- good, end of microcycle
10 x 110kg -- good, increase

Military press:
3 x 5 x 57.5kg -- good, end of microcycle
10 x 47.5kg -- will increase when hit 12x

[SuffolkPunch]

I am on vacation next week. Am ignoring my weight from now - will do week of keto when I get back.

Snatch grip deadlift: 3 x 5 x 117kg -- tough but will increase next time. Grip slipping.

Pendlay row: 5 x 3 x 112.5kg -- not quite ready to go up

Paused bench: 87.5kg: 4, 4, 3 -- problem sliding on the bench due to sweat - put me off bah.

Incline bench: 3 x 8 x 55kg -- felt hard today

[SuffolkPunch]

Outdoor workout day

Power snatch: 10 singles with 60kg

Reverse grip clean and press: 4 x 3 x 60kg

Poundstone curls: 50 x 20kg

[mrmrbill]

South Africa, or the Himalayas this time? The outdoor wkout must be nice! Had to look up the Poundstone's. 50 is a pretty good string o' those!