Anarchy & Agony - SuffolkPunch's C&P training

[ulsak]

neck weighted, how does it work? Chains?

[SuffolkPunch]

Awesome job on your past work outs

On CnJ, did you catch the bar in a power stand position or in a full squat position? I ask because I found myself stronger on a PC than on a clean. Or, at least, more endurant. I mean, I can clean 80kgx1 easy, but I struggle to do 80kgx3. However, I could power clean 80kgx5 without too much difficulty. I wonder if it's normal or if my power clean is better than my full clean lol.

I was doing a power clean and split jerk. I might practice the full clean but as you said, at the moment it feels like extra effort - I guess the quads get a better workout that way. I need to practice the split jerk too because pressing the bar overhead is actually illegal in oly lifting is it not?

[SuffolkPunch]

Very good article on lift run bang:

http://www.lift-run-bang.com/2013/01...-low-back.html

It shows the difference very nicely between gaining basic strength/size, ramping to an overreaching phase and peaking for a single event... all backed up not only by Paul (who is enormous) but also by Koklyaev (who is enormouser)

[Joe2DovesGiotto]

Very good article on lift run bang....

Fantastic, thx! Had been using the "overwarmup" idea but was not bringing it back down (or down enough) -- mistake for my wonked shoulder. Interesting nutrition stuff in there, too, though not entirely sold on all the carb part.

[ulsak]

already bookmarked, but thanks for the heads up, suffolk!

[SuffolkPunch]

Yeah, I think he has bought into the carb backloading stuff which is an unnecessary complication. Insulin is a sign indicating presence of carbs, nothing more.

But the training stuff is good, I'm going to use it in my next training cycle - similar to the last one but with a narrower intensity range: starting at 70% (30 reps total) and rising to 80% (volume dropping to 20 reps total) over the course of maybe 3-4 weeks. Fairly flat, no peaking or overreaching. I'll reevaluate 1RMs using 90% for AMRAP

I shall vary the number of reps per set: (70% with low reps = dynamic effort)

Weight: 85.4kg. No movement in waist/caliper measurements yet

Deadlift: 5 x 3 x 150kg

Shrugs: 150kg: 15, 13

Military press: 2 x 5 x 57.5kg, 13x40kg -- called a halt due to shoulder pain. Maybe those dips were not such a great idea after all.

[ulsak]

it's easy to strain shoulders on weighted dips, the general advice here is not go to low at the heaviest.

[SuffolkPunch]

neck weighted, how does it work? Chains?

I have an old martial arts belt which I attach to some plates (or a dumbell if I am training at a commercial gym). It's soft enough so it doesn't hurt my neck (just my shoulders). It's also less bulky to carry around than a chain belt.

it's easy to strain shoulders on weighted dips, the general advice here is not go to low at the heaviest.

Yeah, I am going to stick to close grip bench instead of dips - might do light higher rep ones.

[SuffolkPunch]

Weight: 85.1kg

Bench press: 75kg: 10, 10, 8 (+2 after a brief pause) - light to prevent shoulder problems, went OK

Pendlay row: Evaluate 1RM for moderately strict rows...
3 x 117.5kg (= 125kg 1RM)
4 x 110kg
5 x 105kg

Ab wheel rollouts: From knees
3 x 10 - Uh oh, now I've done it... I'll have to keep doing them otherwise the DOMS is going to cripple me I'm going to keep these light, I went a bit mad with it last time around - trying to rep standing rollouts on a regular basis.

[Joe2DovesGiotto]

Ab wheel rollouts: From knees
3 x 10 - Uh oh, now I've done it... I'll have to keep doing them otherwise the DOMS is going to cripple me I'm going to keep these light, I went a bit mad with it last time around - trying to rep standing rollouts on a regular basis.

Maybe you can get your usrname changed to SuffolkSixpack

[SuffolkPunch]

Maybe you can get your usrname changed to SuffolkSixpack

lol, that could be the title of my new DVD!

Weight: 84.9kg

Back squat: 1RM evaluation
6 x 130kg ( = est 1RM 151kg, so my working range is 105kg - 120kg)
7 x 117.5kg
8 x 107.5kg

Sumo deadlift: 8 x 3 x 130kg

Ab wheel: 3 x 11 x kneeling

[Miketoc]

it's easy to strain shoulders on weighted dips, the general advice here is not go to low at the heaviest.

Definitely. I've posted numerous times on this from first hand experience I still do them, though, because I'm an idiot.

Yeah, I am going to stick to close grip bench instead of dips - might do light higher rep ones.

I might also suggest you try JM presses. Great exercise for the tris and supplementing Bench.

[SuffolkPunch]

Definitely. I've posted numerous times on this from first hand experience I still do them, though, because I'm an idiot.


I might also suggest you try JM presses. Great exercise for the tris and supplementing Bench.

lol, fellow idiot checking in

Yeah, I haven't tried JMs before, I am intrigued...

[SuffolkPunch]

Weight: 84.6kg

Military press: 52kg: 8, 7, 6, 5
-- Still suffering a little from sore shoulder

Pullups: 20kg: 7, 6, 6, 4

Ab wheel: 3 x 12 x kneeling - have managed to keep the DOMS at bay so far

[ulsak]

strong presses and even more awesome pull ups!

[SuffolkPunch]

strong presses and even more awesome pull ups!

Thanks m8, I notice from your log that you are a bit of a pullup guy too...

Weight: 84.4kg

Circuit x 10:
- 3 x powerclean 60kg
- 8 x pushup
- 4 x pullup

[ulsak]

rest time = minimal I suppose?

[SuffolkPunch]

rest time = minimal I suppose?

Yeah, I had about 20-30 secs before each set of power cleans but none between the other exercises. I don't run myself ragged but then I don't want to fumble a powerclean and whack my knee with the bar (that's happened before)

[ulsak]

awesome idea, for cardio days henceforth. Knew it would pay off to sub your log, bro!

[SuffolkPunch]

Weight: 84.5kg

Front squat: 1RM evaluation
6 x 100kg (1RM = 116kg)
7 x 90kg
8 x 82.5kg -- these RPT sessions knock my socks off

Bench Press: 77.5kg: 8, 8, 6 -- pah

Ab wheel: 3 x 13 x kneeling

[ulsak]

Weight: 84.5kg

Front squat: 1RM evaluation
6 x 100kg (1RM = 116kg)
7 x 90kg
8 x 82.5kg -- these RPT sessions knock my socks off

Bench Press: 77.5kg: 8, 8, 6 -- pah

Ab wheel: 3 x 13 x kneeling

Awesum 1Rm on fronts! Nice workout, bro

[Saintsqc]

Damn! Strong front squat!

You front squat more than most people doing back squat at my college gym hahaha!

[SuffolkPunch]

Thanks guys, my upper back is sore today which is very interesting...

Weight: 84.5kg

I have decided to come off the cut... my energy and strength levels are suffering so I though f**k that noise, I'll do another mini cut in about 3 weeks time. Today I'll eat 2600, tomorrow: 2800. Then no more than 3k after that.

Klokov press: 55kg: 4, 4, 3, 3 -- meh

Pendlay row: 95kg: 8, 6, 6

One handed lateral raise: 13kg: 5, 5, 5
Ab wheel (kneeling): 14, 14, 14
Cuban rotations: 25 x 10kg -- looking after rotator cuffs...

The next couple of days I'll do dynamic effort and then I'll start working up from 70 - 80%. I don't think that overreaching is on the cards in my current short bulk/cut cycles so I won't be battering myself or testing 1RMs for a while.

[SuffolkPunch]

I feel better already today. Slept well last night etc.

My new plan is going to revolve around keeping intensity in the 70-80% range. But rather than ramping it steadily (because I don't intend to use overreaching cycles due to my frequent mini cuts), I'm going to try something slightly different:

- Work a bodypart at least twice a week using at least one major compound and maybe some accessories

- Each time I work a bodypart, I either use 70% or 80%...

70% will be either:
-dynamic effort, lots of low rep sets (2-3 reps, 10 sets)
-sets across - using a rep number I think I can achieve or almost achieve (total of at least 3 sets, at least 20 reps)
-AMRAP-1 - i.e. do 3-4 sets and take every one to be one rep shy of failure (last set can be failure)

80%:
- sets across
- AMRAP-1

If I want to retest my max, I'll use 90% and rep out. I'll turn this session into a RPT session.

Weight: 85.1kg

Deadlift: 10 x 2 x 130kg dynamic effort

Pullup: 4 x 10 x +7.5kg sets across

Shrugs: 130kg: 18, 16 (AMRAP-1)
Incline DB curl: 13kg: 11, 11

[SuffolkPunch]

Weight: 85.3kg -- seems to have settled... so I lost about 1.2kg in 2 weeks - not too shabby.

Dynamic effort day today...
Jump squats: 10 x 2 x 90kg -- getting airborne a few inches with these

Bench press: 10 x 2 x 77.5kg -- 70% of 1RM which is a little high but was still fast

Ab wheel: 3 x 15 x kneeling

Cuban rotations: 2 x 15 x 15kg

-- as a general note, the dynamic effort exercises are FEELING really good. I can feel the muscles that have been worked (like a small pump) and get DOMS in the right places next morning. I am very positive about these. So the plan is unfolding like this:

Week 1: - overall load light with emphasis on volume rather than perceived intensity
- 70% with DE
- 80% sets across

Week 2: - higher perceived effort, lower overall volume
- 70% with AMRAP-1
- 80% with AMRAP-1

Then I'll either cut or run another 2 weeks like the above.

[Saintsqc]

How much time it takes to complete these trainings?

At least 3sets of 20+ reps with 70% !? How is that even possible!?

Be careful with the jump squat. Your joint and spine doent like that at all!

[SuffolkPunch]

How much time it takes to complete these trainings?

At least 3sets of 20+ reps with 70% !? How is that even possible!?

Be careful with the jump squat. Your joint and spine doent like that at all!

I did take a little longer today... maybe an hour instead of the usual 40 mins or so... but I spent a long time watching the swimming pool: it has an inch of ice on it and I was pumping out the water from under the ice and watching the ice slowly crack up.

No, I meant 20 reps in total from all sets. So 10 sets of 2 = 20 reps total. I could also do 4x5 etc.

Jump squats actually feel OK, I don't jump too high, most of the force is absorbed by the weight because it's too heavy to get much height. I bend my knees when I land, no probs.

[SuffolkPunch]

Military press: 52.5kg: 8, 8, 7, 6 -- better

One handed lateral raise: 3 x 6 x 13kg

Close grip bench press: 60kg: 15, 12, 10

This is the end of week 1's 70% phase... up next squats and rowing at 80%. Also, standing ab wheel (with band assist)

[SuffolkPunch]

Weight: 85.5kg

Back Squat: 80% sets across
5 x 5 x 120kg

Pendlay row: 80% sets across
5 x 5 x 100kg

Ab wheel standing, assistance from red band: 3 x 6

Incline DB curl: 2 x 12 x 13kg

Welcome return of standing ab wheel... I'm being conservative with this and doing it freqently as it can lead to horrible DOMS, strains and even bloodshot eyes if you get too gung ho.

[ulsak]

Weight: 85.5kg

Back Squat: 80% sets across
5 x 5 x 120kg

Pendlay row: 80% sets across
5 x 5 x 100kg

Ab wheel standing, assistance from red band: 3 x 6

Incline DB curl: 2 x 12 x 13kg

Welcome return of standing ab wheel... I'm being conservative with this and doing it freqently as it can lead to horrible DOMS, strains and even bloodshot eyes if you get too gung ho.

Good poundage on squats and pendlays bro. On standing ab wheels, they must be fathermucker is there a step between or any other means to go there from kneeling. It would be a blessing to get a volume like yours on that excersise.