Bumper Plates, Hook Grip, Chalk and Singlets. A Texas Farmer Lifts.

[NorwichGrad]

Fear of going under a heavy load is normal. It takes courage to overcome this fear. Much like Steve, I’m not too proud to admit fear is what’s holding me back as well.

Weightlifting is a great confidence builder. I’ve jumped out of planes and rappelled off of helicopters and I will say weightlifting ranks up there with these as far as creating a high level of “pucker factor.”

In a lot of ways, weightlifting is an extreme sport. I cannot think of any other sport where the athlete must combine a high level of confidence and skill and athleticism and strength to get the job done.

[jjeane]

Page Bump!

Geek you are so sweet!! I would come make you tea and watch your kids while you lift when your hubs is out of town if we lived closer as well!!!
I hope Holley stays for a while as well. She is just such a cool chick! Would love to meet her. Yes I was telling hubs about the 165 girls and how I wish I looked like that. He being the sweet man that he is said I already do. Not quite but I think maybe one day!!

Friday make up session

DL 5/3/1 week 3 Sumo this time. I can't decide which I like more Sumo or conventional. So I keep switching back and forth. Also all clean hook grip.
5x135
5x150
3x165
185x AMRAP got 5
150xAMRAP got 10
10x135

Bench
5c45
5c65
5c80
3x90
100xAMRAP got 2
90xAMRAP got 4
80xAMRAP got 7

Tbars in KG used KG bar so I could superset with BS
10x+15
10x+20
10x+25
8x+30
+
Back Squat
10x65
10x75
10x85
10x95

I guess next week should be deload for 5/3/1 but I think I will run another 3 weeks then deload. We shall see.
Tomorrow is my oldest 9th birthday!! My mom is coming in this evening and we are having a party tomorrow. Then my MIL comes Sun. We have not see her in like 3 almost 4 yrs I think. Please pray I don't pull a gun on her. And I am dead srs about that!

Fear of going under a heavy load is normal. It takes courage to overcome this fear. Much like Steve, I’m not too proud to admit fear is what’s holding me back as well.

Weightlifting is a great confidence builder. I’ve jumped out of planes and rappelled off of helicopters and I will say weightlifting ranks up there with these as far as creating a high level of “pucker factor.”

In a lot of ways, weightlifting is an extreme sport. I cannot think of any other sport where the athlete must combine a high level of confidence and skill and athleticism and strength to get the job done.

I have fear issues. Have you ever read Who Moved My Cheese? They big question is , What would you do if you weren't afraid? I am really working on overcoming fear because sometimes it just paralyzes me. If I can keep my mind quiet I am normally okay.
I will say that one of the greatest feelings around in at the bottom of the snatch. When you get from there, to standing with the bar overhead! It is just like, DAMN! I am a bad mofo!!

[mmater]

This is a great topic. Fear sucks. I have contemplated a few times what I would do "with my life" if I wasn't "afraid" of the outcome, what other people think, if I would be good at it, etc. I think lifting weights and overcoming the fear in the gym can be a great morale booster and definitely transfer into "Daily life."

[jjeane]

This is a great topic. Fear sucks. I have contemplated a few times what I would do "with my life" if I wasn't "afraid" of the outcome, what other people think, if I would be good at it, etc. I think lifting weights and overcoming the fear in the gym can be a great morale booster and definitely transfer into "Daily life."

Yes, it is amazing how it can really keep you from achieving so many things that would probably be pretty easy if you weren't just scared.

[DieselsMom]

Another great workout in the books! Bad assery on the BS again 95kg! Holy sh!tbombs

[jjeane]

Another great workout in the books! Bad assery on the BS again 95kg! Holy sh!tbombs

No wait!! The BS was in #!! Don't I wish!! No I wanted to SS them and since I have 2 bars I can. But I used my kg bar and plates for the tbars and my reg pl bar and # plates for the bs!

[LoveMyInk]

you are awesome!

please don't shoot anyone this weekend

[Woody-5]

Fine dead lifting Jj!
Enjoy the weekend! Bet the little one is excited for her party!
Lol best of luck for a smooth weekend with the MIL

[gobbles23]

Awesome workout Jani!!!! Have a great weekend

[UnaChispita]

Good work jj.


Lots of interesting comments in here related to lifting and life. Causes me to ponder about my own.

Happy Friday!

[DieselsMom]

Hope you didn't shoot anyone and had a great weekend

[jshaw5]

Nice job on that Friday deadlift session jj!! 5 reps on 1+ is solid, then 10 reps on the first set last is awesome. Do you ever do any joker sets?

[jjeane]

you are awesome!

please don't shoot anyone this weekend

I am not so awesome. But thank you.
I didn't shoot anyone.

Fine dead lifting Jj!
Enjoy the weekend! Bet the little one is excited for her party!
Lol best of luck for a smooth weekend with the MIL

Yes, the Dl went well I thought. The weekend was crazy!! So busy. So was today.
The MIl went okay. I tried not to talk to her or make eye contact. She tried really hard to get hubs and me to break up and I don't like her or trust her.

Awesome workout Jani!!!! Have a great weekend

Thanks Lori! It was good but crazy!

Good work jj.


Lots of interesting comments in here related to lifting and life. Causes me to ponder about my own.

Happy Friday!

UNA!! hey! Hope all is well with you. Yes, I did a lit of thinking about life and lifting this weekend as well. Got some good daols in mind and am working on a plan to accomplish them!!

Hope you didn't shoot anyone and had a great weekend

No guns pulled or shot!!

Nice job on that Friday deadlift session jj!! 5 reps on 1+ is solid, then 10 reps on the first set last is awesome. Do you ever do any joker sets?

I am not sure I totally get joker sets. I do sometimes try to get a 1rm PR after the AMRAP final set. And I am really trying to do the last set first always.

This weekend was insane. The company, the party, the cow calved had to pull it with chains and a come along. I don't she is going to make it. I am so mad. The people breed this tiny jersey to a brown swiss and I think it just took everything out of her to grow the baby and have him. I was surprised she made it though last night. Am saying my prayers.

Clean session- I GOT 50 KG!!!!!!!!!

Clean complex for speed under the bar
2 DHC, 1 above knees, one below, one from the floor
5x25

CNJ- for got to stick my head out!! URGH!!!!
35,37,39,41,43

Cleans
2x45,47,48,49,50!! PR!!


FS was supposed to be week on. But I wrote down week 2 numbers. Yes I am blonde
5x80
5x95
110xAMRAP got 5
120
80x AMRAP got 8

We have 4-H tonight and hubs has to leave cause our sales guy quit. All will be okay I hope. Will try and catch up later.

[gobbles23]

WAY to go Jani!!!!! Yay I'm so excited for you, that's so awesome!!!!

[beatha]

sorry about your current cow issues. but congrats on your 50kg clean

[thehobbes]

YEAHHHH 50kg!!! That lift was just oozing with effort.

[NorwichGrad]

WOW! Congrats, JJ! Great lifting.

I think you're ready for the next level of programming...

[Stenn]

Well, damn! That looked great! Congratulations on the PR. You hit it in style.

[jjeane]

WAY to go Jani!!!!! Yay I'm so excited for you, that's so awesome!!!!

It was a really awesome feeling to stand up under it!! Makes me want MORE!!!

sorry about your current cow issues. but congrats on your 50kg clean

I am doing all I can, must leave the rest to God and Nature.
The clean made my day!!

YEAHHHH 50kg!!! That lift was just oozing with effort.

It did take a lot of effort to stand!

WOW! Congrats, JJ! Great lifting.

I think you're ready for the next level of programming...

New programming? Can you expand on that one!!

Well, damn! That looked great! Congratulations on the PR. You hit it in style.

LOL! That must be the only time I have style!! Thank you Steve!!

[DieselsMom]

Sorry about your cow, that is maddening when people do things like that. Hopefully God and nature work together for you..


WHOOP 50!!!!!!!!!!!!!!!!!!!!!!








Your frickin awesome

[NorwichGrad]

When you first started weightlifting, like most beginners, you were basically a chunk of raw material. You had many technical issues, and your job was to chip away those issues so that someday that raw material can be turned into a beautiful decoration -- a knick-knack if you will -- that you can be proud to put on display on the shelf. You’ve reached that stage. Congrats! Now we will make life more difficult.

When people hear ‘programs’ they automatically think of cookie-cutter programs that prescribe the exercise, number of sets, number of reps, weights, percentage, etc..etc.. This is fine, especially if one does not have available coaching.

Programming is basically in a nutshell , “WHAT MUST I DO TO GET BETTER AT MY SPORT?”

So the things you had been doing since day 1 is a form of programming, tailored to your needs.

The head coach of the weightlifting program at Louisiana State, Dr. Kyle Pierce, states all the time:

“Once you get the basic lifts down you have to get stronger!”

(BTW, Dr. Pierce produced Kendrick Farris, who recently won silver at the World University Games. Kendrick is the number one ranked American weightlifter.)

So with this in mind, I’m glad to see you are also training for powerlifting..

But first things first. Let’s go back in history..

Many decades ago, ALL iron athletes trained in the same gym. There was none of this specialization crap that creates elitism douchebag ‘I’m better than you’ mentality and divide athletes instead of unite them. Weightlifters, strongman, powerlifters, and bodybuilders were tight. They were tighter than a size 1 G-string bikini in a 300-lbs sumo wrestler. They all looked great, they all looked strong, and they were actually very strong. Bodybuilders back then, for example, also knew how to perform the classic lifts.. Then as years went by, people started to specialize.

The point I’m trying to make is that sometimes it’s good to go back to our roots. Having said this, you have to believe that the two sports you are training for – weightlifting and powerlifting – have many things in common, and that they overlap, and that they benefit each other…more so than some purists would like to admit.

You currently have WL days and PL days segregated. In the future don’t be afraid to integrate the two sports into your programming.

There is a rare meet called SUPERTOTAL. It is a combined WL and PL event where the lifters do the snatch, clean & jerk, squat, bench and deadlift. Unfortunately, this meet is so rare that you will have a better chance of catching Justin Bieber in a brothel.

Start thinking like a SUPERTOTAL athlete!!! This will also help you eliminate the feeling of being overwhelmed, training for two sports… NO.. YOU ARE TRAINING FOR SUPERTOTAL, mmmkay?

With this in mind, let’s go back to the topic of programming..

Always keep this in mind:

THE GOAL OF PROGRAMMING IS TO WORK ON THE MOST GLARING WEAKNESS IN THE ATHLETE AT THAT POINT OF TIME, WHILE MAINTAINING THE GAINS FROM THE PREVIOUS PHASE.

In other words, the goal of programming is NOT for you to feel stronger now, then more flexible then, then more powerful, etc.. mmmkay? Programming is NOT trying to get better in one thing and letting the others slack. Read the bolded paragraph time and time again until it’s embedded your DNA.

So moving forward, my opinion is that you should increase the frequency of your weightlifting training. I know you love 5-3-1.. You can integrate 5-3-1 into the next programming as well. You currently train 4 times a week. I think this is more than enough to train as a SUPERTOTAL ATHLETE.

I’m gonna need your honest feedback. So we have to work together on this.. mmmkay?

So first, let me ask you these questions:

a) What are your strong points?
b) What are your weak points that you would like to improve? Let’s only focus on top 2 weaknesses for now.. In other words, what 2 competition lifts would you like to improve?
And again, think in terms of SUPERTOTAL. Your answer could be WL-related or PL-related, or both..

More questions. These are PL-related, since I am already well-aware of your WL training.
a) What were your approximate squat, bench, and deadlift 1RM when you started?
b) What are your approximate current SQ, BP, and DL numbers?

We will go back and forth until you help me develop a skeleton 4-day supertotal program for you..

Let the fun begin..

[mmater]

is it weird that I am probably more excited for your next phase of training than you jjeane? Lucky girl to have joel as your coach.

[jjeane]

Sorry about your cow, that is maddening when people do things like that. Hopefully God and nature work together for you..


WHOOP 50!!!!!!!!!!!!!!!!!!!!!!

Your frickin awesome

Well the good thing about the cow is that she was up this am. She ate some feed and then ate from the hay bale the entire time I was lifting. It is going to get cold tonight so I am a little concerned. She can get up under the barn overhang. I gave her some more calcium this am and am hoping she will just make a slow recovery from here. I expected her to be dead this am.
50KG WHOOP!!!!!

When you first started weightlifting, like most beginners, you were basically a chunk of raw material. You had many technical issues, and your job was to chip away those issues so that someday that raw material can be turned into a beautiful decoration -- a knick-knack if you will -- that you can be proud to put on display on the shelf. You’ve reached that stage. Congrats! Now we will make life more difficult.

When people hear ‘programs’ they automatically think of cookie-cutter programs that prescribe the exercise, number of sets, number of reps, weights, percentage, etc..etc.. This is fine, especially if one does not have available coaching.

Programming is basically in a nutshell , “WHAT MUST I DO TO GET BETTER AT MY SPORT?”

Joel, I think you have read my mind. Do you remember when I started last spring, you told me BW CNJ in a yr and I laughed? I can see it could be a reality. There are a couple issues standing in my way, I will get to those in a minute.

So the things you had been doing since day 1 is a form of programming, tailored to your needs.

The head coach of the weightlifting program at Louisiana State, Dr. Kyle Pierce, states all the time:

“Once you get the basic lifts down you have to get stronger!”

I know my lifts aren't perfect, but I think I have the concept down on both. And yes, now it is just how to get stronger. How to get my squat numbers up?

(BTW, Dr. Pierce produced Kendrick Farris, who recently won silver at the World University Games. Kendrick is the number one ranked American weightlifter.)

So with this in mind, I’m glad to see you are also training for powerlifting..

But first things first. Let’s go back in history..

Many decades ago, ALL iron athletes trained in the same gym. There was none of this specialization crap that creates elitism douchebag ‘I’m better than you’ mentality and divide athletes instead of unite them. Weightlifters, strongman, powerlifters, and bodybuilders were tight. They were tighter than a size 1 G-string bikini in a 300-lbs sumo wrestler. They all looked great, they all looked strong, and they were actually very strong. Bodybuilders back then, for example, also knew how to perform the classic lifts.. Then as years went by, people started to specialize.

The point I’m trying to make is that sometimes it’s good to go back to our roots. Having said this, you have to believe that the two sports you are training for – weightlifting and powerlifting – have many things in common, and that they overlap, and that they benefit each other…more so than some purists would like to admit.

You currently have WL days and PL days segregated. In the future don’t be afraid to integrate the two sports into your programming.

There is a rare meet called SUPERTOTAL. It is a combined WL and PL event where the lifters do the snatch, clean & jerk, squat, bench and deadlift. Unfortunately, this meet is so rare that you will have a better chance of catching Justin Bieber in a brothel.

Start thinking like a SUPERTOTAL athlete!!! This will also help you eliminate the feeling of being overwhelmed, training for two sports… NO.. YOU ARE TRAINING FOR SUPERTOTAL, mmmkay?

OMG that would be the coolest competition ever!!!! Must start calculating what my desired Supertotal is!

With this in mind, let’s go back to the topic of programming..

Always keep this in mind:

THE GOAL OF PROGRAMMING IS TO WORK ON THE MOST GLARING WEAKNESS IN THE ATHLETE AT THAT POINT OF TIME, WHILE MAINTAINING THE GAINS FROM THE PREVIOUS PHASE.

In other words, the goal of programming is NOT for you to feel stronger now, then more flexible then, then more powerful, etc.. mmmkay? Programming is NOT trying to get better in one thing and letting the others slack. Read the bolded paragraph time and time again until it’s embedded your DNA.

Got you. Getting better/ stronger but not at the expense of something else. We want the whole package to increase.

So moving forward, my opinion is that you should increase the frequency of your weightlifting training. I know you love 5-3-1.. You can integrate 5-3-1 into the next programming as well. You currently train 4 times a week. I think this is more than enough to train as a SUPERTOTAL ATHLETE.

Yes, i do love 5/3/1 but it is not making me stronger. I can't really beat my PR's and I am getting close on some lifts to the max. I love the concept but I don't think I am doing enough accessory work or something.

I’m gonna need your honest feedback. So we have to work together on this.. mmmkay?

So first, let me ask you these questions:

a) What are your strong points?
b) What are your weak points that you would like to improve? Let’s only focus on top 2 weaknesses for now.. In other words, what 2 competition lifts would you like to improve?
And again, think in terms of SUPERTOTAL. Your answer could be WL-related or PL-related, or both..

Strong points. I have a feeling here is where we are going to get into some honesty. I think my strong points are being to go do what ever someone tells me. I know this is not the question you are really asking. But I want to state this. I think my Oly lifts are my strongest points right now. I say that because the lift numbers are still going up, and maybe a lot of that is getting the technique down right.

Weak Points. I have to be honest. I drink way too much and I do not track my food at all. I know this is costing me. What do you think of me getting some nutrition help? Well, I would like to improve all my lifts. But right now the 2 top ones would probably be the snatch. I want to get those yellow plates over head, and then probably the front squat followed by bench. I know if I don't get my squat up my clean will never go up. And I really want to be able to bench BW. The DL is not as important to me because well, I am not going to be pulling upward of 200# on and Oly lift soon.

More questions. These are PL-related, since I am already well-aware of your WL training.
a) What were your approximate squat, bench, and deadlift 1RM when you started?
b) What are your approximate current SQ, BP, and DL numbers?

We will go back and forth until you help me develop a skeleton 4-day supertotal program for you..

Let the fun begin..

A- begin as in when? last fall? Or this spring when we started the Oly work?
Last fall DL max was 115. By last spring I got it to 205. I couldn't get 200 off the floor today. But I also since the 205 quit mix grip. I don't know if I tried to pull mix grip if I could get 205 off the ground. You just asked me to quit mix grip when I started Oly and I did.
Bench, last fall I would say it was about 85. Spring I tested it and it was 100. Then I ran Macenko's. After Macenko's I am at about 110. I can't get 115 up.
Squat- Back squat last fall, no idea. I didn't really start squatting til this spring. Esp to proper depth. So not really sure. My max now is 155.
Front squat, I could not even front squat more than about 45# with out falling forward last spring. The elbow thing. So It wasn't til I started cleaning that I really started to do FS right. My max now is 130.

is it weird that I am probably more excited for your next phase of training than you jjeane? Lucky girl to have joel as your coach.

Me too MMA! I am starting to see a glance of what I could become. I just need to give up a few things. Embrace eating and believe that it isn't going to make me fat. It is necessary to make me strong. I am very lucky to have Joel's help.

Tuesday. Was a little distracted today about the new cow. I am taking care of the baby, he is just too cute. And I am doing all I can to get her stronger. So it was nice to see her up this am. Was very worried she would not make it through the night. I don't think is 100% out of the woods yet, but she is much better.

DL 5/3/1 week 1
5x135
5x145
165x AMRAP got 11
185
195
135xAMRAP got 15

OHP
5x45
5x50
5x58
65xAMRAP got 5
50xAMRAP got 12

T bars in KG
10x+20
10x+25
10x+30
6x+35
+
BS in #
10x85
10x95
8x105
6x115

Karate tonight. And it is going to get really cold here. Oh and I get to go pick up our steer that went to the processor tomorrow!! Fresh beef!!

[NorwichGrad]

Very good..

OK.. First things first. I will share a few words of wisdoms from past coaches. This will hopefully make sense..

a) The movement that is worked first, is worked best. The movement that is worked last, is worked worst.

b) Volume within logical intensity is key. You cannot go high volume and high intensity.( At least in the same workout session.) Volume will make you strong.

As far as getting nutritional coaching, I would go for it. Off the top of my head I know Kimm4 and ACrawlingChaos would be great sources for online nutrition coaching. I would seriously consider it. You have to feed the machine with top quality fuel, and sometimes having a subject matter expert work with you to keep you accountable is best..


Back to the subject of volume versus intensity, imagine the following pyramid..(And I know, I have used lots of pyramid analogy. For some reason pyramids are the best visual tool to get the point across. Those ancient Egyptians were onto something.)

Anyway, envision a pyramid as a metaphor of strength development and training philosophy. The height of the pyramid is determined by the INTENSITY with which you lift (with respect to percentages of your 1RM) and size of the base of the pyramid is determined by your training VOLUME. If you want to have a pyramid that is tall you have got to make sure it’s also wide. Conversely, a wide yet short pyramid isn’t too impressive. A necessity to building an impressively tall pyramid is to make it only as wide as required in order to support its ever-growing height. Makes sense? That is why I always say VOLUME will make you strong. It is the base of the pyramid. But you also gotta work on intensity (i.e. 1RM) in order to raise the height of your pyramid.


In your case with 5-3-1, you are getting enough volume for sure.. But it may be that you also may have to include lots of 1RM sessions in your program (intensity).


If I’m hearing correctly, you want to improve the snatch, front squat, and bench… In that order.. Great..

You do the snatch nicely! Your WL technique is pretty daggone impressive considering you have been doing the lifts for less than a year.. and learning remotely.


So let’s first talk about snatch, front squat and bench.


You are aware that big back squats mean potentially big snatch (and C&J) right? And big back squats will also help your front squat (and vice versa)..


What I would recommend is that you keep 5-3-1 back squat in your training so that you will get the volume that you need.

Now, you ask, ”But what do I do to increase the intensity of my squat?”
Good question. I would recommend that you use front squat to build the height of your squat pyramid. You can front squat with singles and doubles on different days..

As far as your bench, I would also recommend that you keep 5-3-1 in your program. And, much like the back squat to front squat relationship, I would recommend that you start doing push press at high intensity.

We have not talked about skeleton program yet, as far as what you’re gonna do on what days. We’ll get to that later..

So far we have the following plan:

a) Back squat volume with 5-3-1
b) Front squat high intensity 1-RM and 2-RM
c) Bench press volume with 5-3-1
d) Push press high intensity 1-RM and 2-RM
e) And of course we are gonna keep good ol snatach and C&J somewhere in there.

I don’t know if you’re aware, but push press will transfer over to benchpress. More on this later.


Let me know what you think. Then we’ll discuss the next step as far as adding accessory lifts, etc…

[tina722]

Congrats on the PR! Especially hitting it after all those CnJs. And very excited to see what all this programming talk leads to. I will likely steal some of the ideas. You've probably picked this up from my journal already, but I drink quite a bit (daily-ish), and think it's not a problem for the average training program - even while on a cut, although that takes some planning. You've already shown that you're consistent, which is the biggest key to improving.

[jjeane]

Very good..

OK.. First things first. I will share a few words of wisdoms from past coaches. This will hopefully make sense..

a) The movement that is worked first, is worked best. The movement that is worked last, is worked worst.

b) Volume within logical intensity is key. You cannot go high volume and high intensity.( At least in the same workout session.) Volume will make you strong.

As far as getting nutritional coaching, I would go for it. Off the top of my head I know Kimm4 and ACrawlingChaos would be great sources for online nutrition coaching. I would seriously consider it. You have to feed the machine with top quality fuel, and sometimes having a subject matter expert work with you to keep you accountable is best..


Back to the subject of volume versus intensity, imagine the following pyramid..(And I know, I have used lots of pyramid analogy. For some reason pyramids are the best visual tool to get the point across. Those ancient Egyptians were onto something.)

Anyway, envision a pyramid as a metaphor of strength development and training philosophy. The height of the pyramid is determined by the INTENSITY with which you lift (with respect to percentages of your 1RM) and size of the base of the pyramid is determined by your training VOLUME. If you want to have a pyramid that is tall you have got to make sure it’s also wide. Conversely, a wide yet short pyramid isn’t too impressive. A necessity to building an impressively tall pyramid is to make it only as wide as required in order to support its ever-growing height. Makes sense? That is why I always say VOLUME will make you strong. It is the base of the pyramid. But you also gotta work on intensity (i.e. 1RM) in order to raise the height of your pyramid.


In your case with 5-3-1, you are getting enough volume for sure.. But it may be that you also may have to include lots of 1RM sessions in your program (intensity).


If I’m hearing correctly, you want to improve the snatch, front squat, and bench… In that order.. Great..

You do the snatch nicely! Your WL technique is pretty daggone impressive considering you have been doing the lifts for less than a year.. and learning remotely.


So let’s first talk about snatch, front squat and bench.


You are aware that big back squats mean potentially big snatch (and C&J) right? And big back squats will also help your front squat (and vice versa)..


What I would recommend is that you keep 5-3-1 back squat in your training so that you will get the volume that you need.

Now, you ask, ”But what do I do to increase the intensity of my squat?”
Good question. I would recommend that you use front squat to build the height of your squat pyramid. You can front squat with singles and doubles on different days..

As far as your bench, I would also recommend that you keep 5-3-1 in your program. And, much like the back squat to front squat relationship, I would recommend that you start doing push press at high intensity.

We have not talked about skeleton program yet, as far as what you’re gonna do on what days. We’ll get to that later..

So far we have the following plan:

a) Back squat volume with 5-3-1
b) Front squat high intensity 1-RM and 2-RM
c) Bench press volume with 5-3-1
d) Push press high intensity 1-RM and 2-RM
e) And of course we are gonna keep good ol snatach and C&J somewhere in there.

I don’t know if you’re aware, but push press will transfer over to benchpress. More on this later.


Let me know what you think. Then we’ll discuss the next step as far as adding accessory lifts, etc…

Okay. Thanks for the great info on intensity vs volume. And I was aware that BS is king. Hence I had been trying to do a few high PRE sets after the reg 5/3/1 sets. Also to find out what I could squat to depth.
I really like the skeleton outline. It includes my favorite lifts. Plus I am not a huge fan of volume FS! Lol!! And I like the push press idea. It may also help carry over to my jerk. And as long as I still get a snatch day and a CNJ day this girl will be happy!!
I will get in touch with the guy I have in mind for the nutrition. Oh Joel I am so excited. I know I can be a way better lifter than I am. I also get so much joy out of lifting. You should have face seen me yesterday after that 50 kg clean. I was on top if the world.

[jjeane]

Congrats on the PR! Especially hitting it after all those CnJs. And very excited to see what all this programming talk leads to. I will likely steal some of the ideas. You've probably picked this up from my journal already, but I drink quite a bit (daily-ish), and think it's not a problem for the average training program - even while on a cut, although that takes some planning. You've already shown that you're consistent, which is the biggest key to improving.

Thanks Tina!!! Yes I am really curious where this will lead. I know what I eat is also a problem. It is not that I eat bad. It is more that I still think if myself as that fat girl and it is hard to get onto the idea that eating is my friend not my nemesis !!

[Stenn]

Don't mind me. I'm just sitting in the corner here, grinning like an idiot. Everything Joel said sounds good to me, even the parts I didn't understand.

I'm still available for coaching on any of this stuff. In addition to the clean, I also know a thing or two about the squat and deadlift. Drop by if you need any real-time assistance. Just don't ask me for any help with your bench press. I'm useless at bench press except as a spotter.

Regarding drinking - I drink a bit too. A drink or two a day doesn't seem to mess me up. Any more than that makes me slow and stupid the next day which is not at all conducive to productive weightlifting sessions.

Regarding diet - Uh, well, I'm actually the last person who should be giving diet advice. However, I excel at sticking my own foot into my mouth so I must know at least a little about eating, eh? If you don't want to get too technical with your dieting, here are some general rules of thumb (and fork) that have helped me over the years.

1. Drink no soft drinks.
2. Eat no fried foods.
3. Eat protein with every meal.
4. Whatever you're eating, eat the protein first. (ie. Steak first, then the potato; Fish first, then the chips; Chicken first, then the dumplings; Bacon & Eggs, then the grits & toast, etc.)
5. Prefer complex carbs over simple carbs. (ie. Oatmeal, sweet potato, veggies, etc. are good. Bread, pasta, sugar, etc. are bad.)

Finally, since you're trying to get stronger, you should probably be trying to eat more rather than less. I imagine that will be counter-intuitive to someone who is a former fat girl. Just understand this: When you were fat, the food you ate was largely useless because your body didn't need it to fuel your activity level. All it did was make you fat. Now that you're active, you need that fuel to feed the beast on the platform. You need that food to recover between workouts. You need that food to grow the muscles and tendons you'll need to lift ever greater weights. If you eat good food, and lots of it, you will grow muscle and achieve great things. And, I'll tell you a little secret: The person with the most muscle, burns the most calories during any given activity even when that activity is laying around watching television.

Just something to think about...

BTW, got any good whole-chicken recipes? I still have those birds in my freezer and all this talk about food has made me hungry.

[geek23ka]

Im here! Phone is in the red. I will post tomorrow.

Had to say that even though I cant watch the video that im so freaking proud of yiur 50kg clean. Congratulations!!!!!

And I hope the cow is better.

[Woody-5]

Awesome clean PR! The next training phase is sounding excellent

Sorry to hear about the cow issues but glad to hear she is improving